Buckwheat groats (roasted, cooked) nutrition facts
Per 1 cup · 168 g
of a 2,000 cal day
- Protein5.7g14% of calories
- Carbs34g81% of calories
- Fat1g5% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Buckwheat groats (roasted, cooked) (1 cup, 168 g) has 155 calories, with 5.7 g of protein, 34 g of carbohydrates and 1 g of fat. Most of its energy comes from carbs (81% of calories). It is high in magnesium (20% DV), copper (27% DV) and manganese (29% DV).
High in
20%+ of the daily value
- Magnesium20%
- Copper27%
- Manganese29%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Niacin10%
- Vitamin B610%
- Pantothenic acid12%
- Iron17%
- Phosphorus17%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (168 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% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin K | 3 μg | 3% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 0.1 mg | 5% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 0.1 mg | 10% |
| Folate (B9) | 24 μg | 6% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 34 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 12 mg | 1% |
| Iron | 1 mg | 17% |
| Potassium | 148 mg | 3% |
| Magnesium | 86 mg | 20% |
| Phosphorus | 118 mg | 17% |
| Zinc | 1 mg | 9% |
| Copper | 0.2 mg | 27% |
| Manganese | 1 mg | 29% |
| Selenium | 4 μg | 7% |
Full breakdown · 34 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 0.5 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 0.2 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.2 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0.3 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 0.3 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.3 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
567 calBuckwheat groats (roasted, dry)1 cup+412 cal- 110 cal
Kupiec Buckwheat Roasted Groats1 cup−45 cal - 160 calUnknown Roasted Buckwheat Groats¼ cup+5 cal
- 150 calSWAD Best Taste in Town Roasted Wheat Groat¼ cup−5 cal
- 145 calEagle Distributors, Inc. Kasza Gryczana Biala¼ cup−10 cal
- 140 calShiloh Farms Organic Kasha¼ cup dry−15 cal
Burning 155 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 29minWalking (3.5 mph)
- 19minCycling (moderate)
- 13minRunning (6 mph)
- 22minSwimming laps
Common questions
How many calories are in Buckwheat groats (roasted, cooked)?
One serving of Buckwheat groats (roasted, cooked) (1 cup) has 155 calories, which works out to 92 calories per 100 g. That is about 7.7% of a 2,000-calorie day.
Are Buckwheat groats (roasted, cooked) high in protein?
Not especially. It has 5.7 g of protein per serving, and protein supplies 14% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Buckwheat groats (roasted, cooked) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 29 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, cooked)?
6.7 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Buckwheat groats (roasted, cooked)?
1.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
