Buckwheat groats (roasted, dry) nutrition facts
Per 1 cup · 164 g
of a 2,000 cal day
- Protein19g13% of calories
- Carbs123g81% of calories
- Fat4.4g7% of calories
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Buckwheat groats (roasted, dry) (1 cup, 164 g) has 567 calories, with 19 g of protein, 123 g of carbohydrates and 4.4 g of fat. Most of its energy comes from carbs (81% of calories). It is high in protein (38% DV), dietary fiber (60% DV) and thiamine (31% DV).
High in
20%+ of the daily value
- Protein38%
- Dietary fiber60%
- Thiamine31%
- Riboflavin (B2)34%
- Niacin53%
- Vitamin B645%
Good source of
10–19% of the daily value
- Folate (B9)17%
- Choline16%
- Potassium11%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (164 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Thiamine | 0.4 mg | 31% |
| Riboflavin (B2) | 0.4 mg | 34% |
| Niacin | 8 mg | 53% |
| Vitamin B6 | 1 mg | 45% |
| Folate (B9) | 69 μg | 17% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 40% |
| Choline | 89 mg | 16% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 28 mg | 3% |
| Iron | 4 mg | 51% |
| Potassium | 525 mg | 11% |
| Magnesium | 362 mg | 86% |
| Phosphorus | 523 mg | 75% |
| Zinc | 4 mg | 36% |
| Copper | 1 mg | 114% |
| Manganese | 3 mg | 115% |
| Selenium | 14 μg | 25% |
Full breakdown · 26 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Isoleucine | 1 g | — |
| Leucine | 1 g | — |
| Lysine | 1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
155 calBuckwheat groats (roasted, cooked)1 cup−412 cal- 110 cal
Kupiec Buckwheat Roasted Groats1 cup−457 cal - 160 calUnknown Roasted Buckwheat Groats¼ cup−407 cal
- 150 calSWAD Best Taste in Town Roasted Wheat Groat¼ cup−417 cal
- 145 calEagle Distributors, Inc. Kasza Gryczana Biala¼ cup−422 cal
- 140 calShiloh Farms Organic Kasha¼ cup dry−427 cal
Burning 567 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 108minWalking (3.5 mph)
- 68minCycling (moderate)
- 47minRunning (6 mph)
- 80minSwimming laps
Common questions
How many calories are in Buckwheat groats (roasted, dry)?
One serving of Buckwheat groats (roasted, dry) (1 cup) has 567 calories, which works out to 346 calories per 100 g. That is about 28% of a 2,000-calorie day.
Are Buckwheat groats (roasted, dry) high in protein?
It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 13% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Buckwheat groats (roasted, dry) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 106 g of net carbs and 81% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Buckwheat groats (roasted, dry)?
18 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
