EatSeeNutrition information: dry buckwheat groats
| Nutrient | Carbs 100 g | % RI* | Serving for 1 people (70 g) |
|---|---|---|---|
| Energy | 346 kcal1448 kJ | 17% | 242 kcal1013 kJ |
| Fat | 2.7 g | 4% | 1.9 g |
| of which saturated fatty acids | 0.6 g | 3% | 0.4 g |
| Carbs | 64.7 g | 25% | 45.3 g |
| of which sugars | - | - | - |
| Fiber | 10.3 g | - | 7.2 g |
| Protein | 11.7 g | 23% | 8.2 g |
| Salt | 0.03 g | 1% | 0.02 g |
| Water | 8.4 g | - | 5.9 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 dry 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 |
|---|---|---|---|---|
| Serving for 1 people70 g | 242 kcal | 8.2 g | 45.3 g | 1.9 g |
| 100 g | 346 kcal | 11.7 g | 64.7 g | 2.7 g |
| Cup171 g | 592 kcal | 20 g | 110.6 g | 4.6 g |
Vitamins and minerals
Per 100 g, dry buckwheat groats contain the most magnesium (59% RI), phosphorus (46%), and vitamin B3 (32%). We show nutrients that provide at least 2% RI per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 320 mg | 16% |
| Calcium | 17 mg | 2% |
| Magnesium | 221 mg | 59% |
| Phosphorus | 319 mg | 46% |
| Iron | 2.5 mg | 18% |
| Zinc | 2.4 mg | 24% |
| Vitamin B1 (thiamin) | 0.22 mg | 20% |
| Vitamin B2 (riboflavin) | 0.27 mg | 19% |
| Vitamin B3 (niacin) | 5.1 mg | 32% |
| Vitamin B6 | 0.35 mg | 25% |
| Folate | 42 µg | 21% |
Not included: selenium—US source data reflects fortification, additives, or growing conditions, so the values would be overstated for Polish equivalents.
How dry buckwheat groats compare with other foods
Dry buckwheat groats have more calories per 100 g than 45% of the grain products in our chart. Here are similarly calorie-dense foods from the grains, rice, pasta, and cereals category (kcal per 100 g):
- Cooked brown rice123 kcal
- Cooked white rice130 kcal
- Cooked whole-wheat pasta149 kcal
- Cooked wheat pasta158 kcal
- Dry buckwheat groats346 kcal
- Dry barley groats352 kcal
- Dry whole-wheat pasta352 kcal
- All-purpose flour364 kcal
- Dry white rice365 kcal
FAQs
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Data source: USDA FoodData Central, SR28 database — “Buckwheat groats, roasted, dry” (NDB 20009). Polish names and serving sizes: EatSee editorial team. Values are estimates—they 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 create our calorie chart.