Buckwheat · Fagopyrum esculentum
Buckwheat groats, roasted, dry
Nutrition facts per 100 g · edible portion
Cereals And Cereal ProductsDietary labels are inferred automatically from Buckwheat groats, roasted, dry'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.
Good nutrient density 30/100
How many beneficial nutrients Buckwheat groats, roasted, dry 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, dry come from — the split across carbs, fat & protein.
81% from carbs
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Carbs 81%75.0 g per serving
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Fat 7%2.7 g per serving
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Protein 13%11.7 g per serving
What Buckwheat groats, roasted, dry is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
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 | 75.0 g | |
| Dietary Fiber | 10.3 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 2.7 g | |
| Saturated Fat | 0.6 g | |
| Monounsaturated Fat | 0.8 g | — |
| Polyunsaturated Fat | 0.8 g | — |
| Omega-3 Fatty Acids | 62.0 mg | — |
| Omega-6 Fatty Acids | 766.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 28.0 mg | — |
| Capric Acid | 14.0 mg | — |
| Lauric Acid | 8.0 mg | — |
| Myristic Acid | 20.0 mg | — |
| Palmitic Acid | 359.0 mg | — |
| Stearic Acid | 38.0 mg | — |
| Palmitoleic Acid | 18.0 mg | — |
| Oleic Acid | 788.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 9.0 mg | — |
| Linoleic Acid | 766.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 11.7 g | |
| Histidine | 273.0 mg | — |
| Isoleucine | 441.0 mg | — |
| Leucine | 736.0 mg | — |
| Lysine | 595.0 mg | — |
| Methionine | 153.0 mg | — |
| Phenylalanine | 461.0 mg | — |
| Threonine | 448.0 mg | — |
| Tryptophan | 170.0 mg | — |
| Valine | 600.0 mg | — |
| Alanine | 662.0 mg | — |
| Arginine | 869.0 mg | — |
| Aspartic Acid | 1,003.0 mg | — |
| Cystine | 202.0 mg | — |
| Glutamic Acid | 1,811.0 mg | — |
| Glycine | 912.0 mg | — |
| Proline | 449.0 mg | — |
| Serine | 606.0 mg | — |
| Tyrosine | 213.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.2 mg | |
| Riboflavin (B2) | 0.3 mg | |
| Niacin (B3) | 5.1 mg | |
| Vitamin B6 | 0.4 mg | |
| Folate (B9) | 42.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 1.2 mg | |
| Choline | 54.2 mg | |
| Betaine | 2.6 mg | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 17.0 mg | |
| Iron | 2.5 mg | |
| Magnesium | 221.0 mg | |
| Phosphorus | 319.0 mg | |
| Potassium | 320.0 mg | |
| Sodium | 11.0 mg | |
| Zinc | 2.4 mg | |
| Copper | 0.6 mg | |
| Manganese | 1.6 mg | |
| Selenium | 8.4 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 2.2 g | — |
About Buckwheat groats, roasted, dry
Buckwheat, despite the 'wheat' in its name, is not related to wheat at all and contains no gluten — it is the seed of a plant closer to rhubarb. Roasted, the hulled groats are known as kasha, with a deep, toasty, nutty flavor that has anchored Eastern European and Russian cooking for generations.
These figures are for the dry grain, at about 346 calories per 100 grams; cooked with water it swells and the calorie density drops sharply. Buckwheat is a strong source of magnesium, manganese, fiber and good-quality plant protein, and it uniquely supplies rutin, an antioxidant plant compound rare in other grains.
Kasha cooks quickly into a fluffy, savory side or porridge, and the flour is the basis of soba noodles, Breton galettes and many gluten-free pancakes. Its robust, earthy flavor pairs especially well with mushrooms, onions and rich sauces.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Buckwheat groats, roasted, dry?
There are 346 calories in 100 g of Buckwheat groats, roasted, dry, or about 567 calories in 1 cup (164 g).
How much protein is in Buckwheat groats, roasted, dry?
Buckwheat groats, roasted, dry contains 11.7 g of protein per 100 g.
How many carbs are in Buckwheat groats, roasted, dry?
Buckwheat groats, roasted, dry has 75.0 g of carbohydrates per 100 g.
How much fat is in Buckwheat groats, roasted, dry?
Buckwheat groats, roasted, dry provides 2.7 g of total fat per 100 g.
What is Buckwheat groats, roasted, dry a good source of?
Buckwheat groats, roasted, dry is an excellent source of Manganese (70% DV), Copper (69% DV), Magnesium (53% DV), Dietary Fiber (37% DV), Niacin (B3) (32% DV) and Phosphorus (26% DV) and a good source of Thiamin (B1), Selenium, Iron, Folate (B9) and Choline (per 100 g). Daily Values are based on a 2,000-calorie diet.
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