Skip to content
[N]extrient

Buckwheat Groats (Roasted, Cooked)

SR Legacy·Comprehensive Reference Data

Buckwheat groats, roasted, cooked

Cereal Grains and Pasta

Macronutrients distribute relatively evenly across protein (3.4g), fat (0.6g), and carbohydrates (19.9g) per 100g. At 92 calories per 100g, Buckwheat Groats (Roasted, Cooked) offers moderate energy density suitable for balanced meals. With only 4mg of sodium, Buckwheat Groats (Roasted, Cooked) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 2.7g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Beyond its macros, Buckwheat Groats (Roasted, Cooked) provides notable amounts of Manganese, Copper, Magnesium per 100g.

Calories92KCAL
Protein3.4G
Fat0.62G
Carbs19.9G
Fiber2.7G

Calorie Distribution

99kcal
  • Protein14%3.4 g
  • Fat6%0.62 g
  • Carbs81%19.9 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water75.6G
Energy92.0KCAL
Protein3.4G
Total lipid (fat)0.62G
Carbohydrate, by difference19.9G
Fiber, total dietary2.7G
Total Sugars0.90G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.04MG
Riboflavin0.04MG
Niacin0.94MG
Vitamin B-60.08MG
Folate, total14.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.09MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)1.9UG
Calcium, Ca7.0MG
Iron, Fe0.80MG
Magnesium, Mg51.0MG
Phosphorus, P70.0MG
Potassium, K88.0MG
Sodium, Na4.0MG
Zinc, Zn0.61MG
Copper, Cu0.15MG
Manganese, Mn0.40MG
Selenium, Se2.2UG
Energy385kJ
Ash0.43G
Sucrose0.40G
Glucose0.20G
Fructose0.10G
Pantothenic acid0.36MG
Folic acid0UG
Folate, food14.0UG
Folate, DFE14.0UG
Choline, total20.1MG
Betaine0.50MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU0IU
Lycopene0UG
Lutein + zeaxanthin60.0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.13G
SFA 4:00G
SFA 6:00G
SFA 8:00.006G
SFA 10:00.003G
SFA 12:00.002G
SFA 14:00.004G
SFA 16:00.08G
SFA 18:00.009G
Fatty acids, total monounsaturated0.19G
MUFA 16:10.004G
MUFA 18:10.18G
MUFA 20:10G
MUFA 22:10.002G
Fatty acids, total polyunsaturated0.19G
PUFA 18:20.17G
PUFA 18:30.01G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Tryptophan0.05G
Threonine0.13G
Isoleucine0.13G
Leucine0.21G
Lysine0.17G
Methionine0.04G
Cystine0.06G
Phenylalanine0.13G
Tyrosine0.06G
Valine0.17G
Arginine0.25G
Histidine0.08G
Alanine0.19G
Aspartic acid0.29G
Glutamic acid0.52G
Glycine0.26G
Proline0.13G
Serine0.17G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup (168g)1555.7g1g33.5g

Scaled from Buckwheat Groats (Roasted, Cooked)'s per-100g values using USDA portion data.

More in Cereal Grains and Pasta

Rice White Medium-grain (Cooked)

130 kcal2.4g protein

Rice White Medium-grain (Cooked)

130 kcal2.4g protein

Flour Rice White

359 kcal6.9g protein

Flour Semolina Fine

13.3g protein

Rice White Long-grain Regular with Salt (Cooked)

130 kcal2.7g protein

Rice White Long-grain Regular with Salt (Cooked)

130 kcal2.7g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Spaghetti Spinach Dry

372 kcal13.35g protein

Sorghum Grain

329 kcal10.62g protein

Cereals Ready-to-eat Quaker Shredded Wheat Bagged Cereal

348 kcal11.24g protein

Buckwheat Groats Dry (Roasted)

346 kcal11.73g protein

Bulgur Dry

342 kcal12.29g protein

Cereals Quaker Whole Wheat Natural Cereal Dry

333 kcal11.8g protein

Nutrient Highlights

  • Buckwheat Groats (Roasted, Cooked) is a good source of Magnesium (12% DV) — see top foods ranked by Magnesium
  • Buckwheat Groats (Roasted, Cooked) is a good source of Fiber (10% DV) — see top foods ranked by Fiber

Dietary Considerations

  • Buckwheat Groats (Roasted, Cooked) is naturally low in sodium at 4mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

Rankings Among 8,262 USDA Foods

  • Magnesium: top 14% (#1,157 of 8,262)
  • Fiber: top 20% (#1,652 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories92
% Daily Value*
Total Fat 0.62G1%
Cholesterol 0MG0%
Sodium 4.0MG0%
Total Carbohydrate 19.9G7%
Dietary Fiber 2.7G10%
Total Sugars 0.90G
Protein 3.4G7%
Vitamin D 0UG0%
Calcium 7.0MG1%
Iron 0.80MG4%
Potassium 88.0MG2%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170686.

View on USDA FoodData Central →