⏱ 20 min totalBuckwheat Groats with Milk
Per 1 serving · 338 g · 4 ingredients
of a 2,000 cal day
- Protein12g17% of calories
- Carbs46g68% of calories
- Fat4.4g15% of calories
At a glance
One serving of Buckwheat Groats with Milk (338 g) has 255 calories, with 12 g of protein, 46 g of carbohydrates and 4.4 g of fat. Most of its energy comes from carbs (68% of calories). It is high in protein (23% DV), dietary fiber (20% DV) and riboflavin (b2) (36% DV).
High in
20%+ of the daily value
- Protein23%
- Dietary fiber20%
- Riboflavin (B2)36%
- Niacin26%
- Vitamin B1227%
- Pantothenic acid23%
Good source of
10–19% of the daily value
- Vitamin D10%
- Vitamin B613%
- Calcium16%
- Iron16%
- Zinc17%
- Selenium14%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅓ cup Buckwheat- 🥄⅔ cup Water
- 🥄³⁄₁₆ tsp Salt
- ½ cup 2% milk
Directions
- 1
Place buckwheat groats in a microwave-safe bowl. Add water and salt. Microwave on high for 5 minutes, then reduce to medium and cook for another 10 minutes.
- 2
Divide the cooked buckwheat into serving bowls and pour milk over each serving (1 cup buckwheat with 1/2 cup milk). Serve and enjoy.
Vitamins & minerals
Amounts for 1 serving (338 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 67 μg | 7% |
| Vitamin C | 0.2 mg | 0% |
| Vitamin D | 1 μg | 10% |
| Vitamin E | 0 mg | 0% |
| Vitamin K | 0.2 μg | 0% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.5 mg | 36% |
| Niacin | 4 mg | 26% |
| Vitamin B6 | 0.2 mg | 13% |
| Folate (B9) | 23 μg | 6% |
| Vitamin B12 | 1 μg | 27% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 20 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 157 mg | 16% |
| Iron | 1 mg | 16% |
| Potassium | 432 mg | 9% |
| Magnesium | 144 mg | 34% |
| Phosphorus | 309 mg | 44% |
| Zinc | 2 mg | 17% |
| Copper | 1 mg | 67% |
| Manganese | 1 mg | 34% |
| Selenium | 8 μg | 14% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 5 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 6 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 67 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 255 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 48minWalking (3.5 mph)
- 31minCycling (moderate)
- 21minRunning (6 mph)
- 36minSwimming laps
Common questions
How many calories are in Buckwheat Groats with Milk?
One serving of Buckwheat Groats with Milk (1 serving) has 255 calories, which works out to 76 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Buckwheat Groats with Milk high in protein?
It provides a solid 12 g of protein per serving (23% of the 50 g daily value), but protein supplies only 17% 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.
Is Buckwheat Groats with Milk keto-friendly?
It is hard to fit into a strict keto diet. One serving has 41 g of net carbs and 68% 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 with Milk?
446 mg per serving.
How much sugar is in Buckwheat Groats with Milk?
6.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
342 calCitrus Spinach Salad1 serving
373 calTurkey, Spinach & Tomato Pita Pizza1 serving
298 calBalsamic Salmon1 serving
235 calCucumber Avocado Toast1 serving
378 calChicken Stew1 serving
234 calStrawberry, Peach, and Chia Smoothie1 serving
145 calSummer Shrimp1 serving
301 calOne Pan Balsamic Chicken and Veggies1 serving