EatSeeNutrition information: cooked buckwheat groats
| Nutrient | Carbs 100 g | % RI* | Serving (180 g) |
|---|---|---|---|
| Energy | 92 kcal385 kJ | 5% | 166 kcal695 kJ |
| Fat | 0.6 g | 1% | 1.1 g |
| of which saturated fatty acids | 0.1 g | 1% | 0.2 g |
| Carbs | 17.2 g | 7% | 31 g |
| of which sugars | 0.9 g | 1% | 1.6 g |
| Fiber | 2.7 g | - | 4.9 g |
| Protein | 3.4 g | 7% | 6.1 g |
| Salt | 0.01 g | 0% | 0.02 g |
| Water | 75.6 g | - | 136.1 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in cooked buckwheat groats?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon15 g | 14 kcal | 0.5 g | 2.6 g | 0.1 g |
| 100 g | 92 kcal | 3.4 g | 17.2 g | 0.6 g |
| Cup175 g | 161 kcal | 6 g | 30.1 g | 1.1 g |
| Serving180 g | 166 kcal | 6.1 g | 31 g | 1.1 g |
Vitamins and minerals
In 100 g of cooked buckwheat groats, the most abundant nutrients are magnesium (14% RI), phosphorus (10%), and folate (7%). We show nutrients that provide at least 2% RI per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 88 mg | 4% |
| Magnesium | 51 mg | 14% |
| Phosphorus | 70 mg | 10% |
| Iron | 0.8 mg | 6% |
| Zinc | 0.6 mg | 6% |
| Vitamin B1 (thiamin) | 0.04 mg | 4% |
| Vitamin B2 (riboflavin) | 0.04 mg | 3% |
| Vitamin B3 (niacin) | 0.9 mg | 6% |
| Vitamin B6 | 0.08 mg | 6% |
| Folate | 14 µg | 7% |
| Vitamin K | 1.9 µg | 3% |
Not included: selenium—US source data reflects fortification, additives, or growing conditions, so the values would be overstated for Polish equivalents.
Cooked buckwheat groats compared with other foods
Cooked buckwheat groats have more calories per 100 g than 5% of the grain products in our chart. Here’s how foods in the groats, rice, pasta, and cereal category with similar calorie counts compare (kcal per 100 g):
- Oatmeal made with water71 kcal
- Cooked buckwheat groats92 kcal
- Cooked couscous112 kcal
- Cooked millet groats119 kcal
- Cooked barley groats123 kcal
- Cooked brown rice123 kcal
- Cooked white rice130 kcal
- Cooked whole-wheat pasta149 kcal
- Cooked wheat pasta158 kcal
FAQs
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Data source: USDA FoodData Central, SR28 database - “Buckwheat groats, roasted, cooked” (NDB 20010). Polish names and serving sizes: EatSee editorial team. Values are estimates and depend on the variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we put together our calorie chart.