Buckwheat · Fagopyrum esculentum

Buckwheat groats, roasted, cooked

Nutrition facts per 100 g · edible portion

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5 forms & preparations

Buckwheat Buckwheat flour, whole-groat Buckwheat groats, roasted, cooked Buckwheat groats, roasted, dry Buckwheat, whole grain

Vegan Gluten-free Dairy-free

Dietary labels are inferred automatically from Buckwheat groats, roasted, cooked's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

92 kcal Calories

3.4 g Protein

19.9 g Carbs

0.6 g Fat

Good nutrient density 29/100

How many beneficial nutrients Buckwheat groats, roasted, cooked delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Buckwheat groats, roasted, cooked come from — the split across carbs, fat & protein.

92 kcal / serving

81% from carbs

Carbs 81%

19.9 g per serving
Fat 6%

0.6 g per serving
Protein 14%

3.4 g per serving

What Buckwheat groats, roasted, cooked is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value.

Manganese18% Copper16% Magnesium12% Dietary Fiber10%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	19.9 g	7%
Dietary Fiber	2.7 g	10%
Total Sugars	0.9 g	—
Sucrose	0.4 g	—
Glucose	0.2 g	—
Fructose	0.1 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.6 g	1%
Saturated Fat	0.1 g	1%
Monounsaturated Fat	0.2 g	—
Polyunsaturated Fat	0.2 g	—
Omega-3 Fatty Acids	14.0 mg	—
Omega-6 Fatty Acids	174.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	6.0 mg	—
Capric Acid	3.0 mg	—
Lauric Acid	2.0 mg	—
Myristic Acid	4.0 mg	—
Palmitic Acid	82.0 mg	—
Stearic Acid	9.0 mg	—
Palmitoleic Acid	4.0 mg	—
Oleic Acid	179.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	2.0 mg	—
Linoleic Acid	174.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	3.4 g	7%
Histidine	79.0 mg	—
Isoleucine	127.0 mg	—
Leucine	212.0 mg	—
Lysine	172.0 mg	—
Methionine	44.0 mg	—
Phenylalanine	133.0 mg	—
Threonine	129.0 mg	—
Tryptophan	49.0 mg	—
Valine	173.0 mg	—
Alanine	191.0 mg	—
Arginine	250.0 mg	—
Aspartic Acid	289.0 mg	—
Cystine	58.0 mg	—
Glutamic Acid	522.0 mg	—
Glycine	263.0 mg	—
Proline	129.0 mg	—
Serine	175.0 mg	—
Tyrosine	62.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	0.0 mcg	0%
Vitamin C	0.0 mg	0%
Vitamin D	0.0 mcg	0%
Vitamin E	0.1 mg	1%
Vitamin K	1.9 mcg	2%
Thiamin (B1)	0.0 mg	3%
Riboflavin (B2)	0.0 mg	3%
Niacin (B3)	0.9 mg	6%
Vitamin B6	0.1 mg	5%
Folate (B9)	14.0 mcg	4%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.4 mg	7%
Choline	20.1 mg	4%
Betaine	0.5 mg	—

Minerals	Amount	% DV
Calcium	7.0 mg	1%
Iron	0.8 mg	4%
Magnesium	51.0 mg	12%
Phosphorus	70.0 mg	6%
Potassium	88.0 mg	2%
Sodium	4.0 mg	0%
Zinc	0.6 mg	6%
Copper	0.1 mg	16%
Manganese	0.4 mg	18%
Selenium	2.2 mcg	4%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	0.4 g	—

About Buckwheat groats, roasted, cooked

Buckwheat (Fagopyrum esculentum) is not a wheat or even a grass at all, but the seed of a flowering plant related to rhubarb, which makes it a naturally gluten-free pseudocereal. Its triangular kernels, called groats, have a hearty, earthy, slightly nutty flavor that turns deep and toasty when roasted into kasha. Nutritionally it is a standout, delivering complete plant protein with all nine essential amino acids, generous fiber, resistant starch, and minerals like manganese, copper, and magnesium, along with the antioxidant rutin.

Buckwheat flour gives Japanese soba noodles, Russian blini, Ukrainian varenyky, and thin French galettes their distinctive taste and gray color, and the groats cook up like rice, in about 15 to 20 minutes, for hot cereal, pilafs, and grain bowls. Bees make a dark, robust honey from its blossoms. Despite the name, it is safe for those avoiding gluten when milled and packed separately from wheat. Toast the raw groats in a dry pan to deepen their flavor before simmering, and take care not to overcook them into mush.

Store buckwheat in an airtight container in a cool, dry place, and refrigerate the flour, whose fat can turn rancid over time.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Buckwheat groats, roasted, cooked?

There are 92 calories in 100 g of Buckwheat groats, roasted, cooked, or about 155 calories in 1 cup (168 g).

How much protein is in Buckwheat groats, roasted, cooked?

Buckwheat groats, roasted, cooked contains 3.4 g of protein per 100 g.

How many carbs are in Buckwheat groats, roasted, cooked?

Buckwheat groats, roasted, cooked has 19.9 g of carbohydrates per 100 g.

How much fat is in Buckwheat groats, roasted, cooked?

Buckwheat groats, roasted, cooked provides 0.6 g of total fat per 100 g.

What is Buckwheat groats, roasted, cooked a good source of?

Buckwheat groats, roasted, cooked is a good source of Manganese, Copper, Magnesium and Dietary Fiber (per 100 g). Daily Values are based on a 2,000-calorie diet.