Buckwheat groats

201 calories in 1 cup, cooked (170 g). Per 100 g, protein: 3.2 g, carbohydrates: 19 g, fat: 4 g.

Among the other records in Pasta, noodles, cooked grains, per 100 g: more sugars than 88%, and more total fat than 82%.

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Serving
1
= 170 g
201KCAL
Where the calories come from

Buckwheat groats, 1 cup, cooked

201 calories

  • Protein5.5 g10% of calories
  • Carbs32.3 g61% of calories

    incl. 4.4 g fiber · 1.5 g sugars

  • Fat6.7 g29% of calories

Nutrition Facts

Serving size1 cup, cooked (170 g)
Amount per serving
Calories201
% Daily Value*
Total Fat 6.7 g9%
Saturated Fat 2.7 g13%
Cholesterol 10.2 mg3%
Sodium 289 mg13%
Total Carbohydrate 32.3 g12%
Dietary Fiber 4.4 g16%
Total Sugars 1.5 g
Protein 5.5 g
Vitamin D 0.17 mcg1%
Calcium 13.6 mg1%
Iron 1.3 mg7%
Potassium 145 mg3%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

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vitamins

% of the Daily Value in this serving

  • Vitamin B612% 0.21 mg
  • Niacin (B3)10% 1.5 mg
  • Vitamin A7% 59.5 µg
  • Choline6% 33.7 mg
  • Folate6% 22.1 µg
  • Thiamin (B1)5% 0.065 mg
  • Vitamin K5% 6.5 µg
  • Riboflavin (B2)5% 0.065 mg
  • Vitamin E5% 0.7 mg
  • Vitamin D1% 0.17 µg

Little or none: Vitamin B12, Vitamin C.

minerals

% of the Daily Value in this serving

  • Copper26% 0.24 mg
  • Magnesium20% 83.3 mg
  • Sodium13% 289 mg
  • Phosphorus9% 114 mg
  • Zinc9% 0.99 mg
  • Iron7% 1.3 mg
  • Selenium6% 3.6 µg
  • Potassium3% 145 mg
  • Calcium1% 13.6 mg

How it compares

Against other records in Pasta, noodles, cooked grains, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Sugars

    Higher than 88%

    Same value as 1 of 17 other records.

    leastmost

  • Total fat

    Higher than 82%

    Same value as 0 of 17 other records.

    leastmost

  • Carbohydrates

    Lower than 82%

    Same value as 0 of 17 other records.

    leastmost

  • Sodium

    Lower than 71%

    Same value as 0 of 17 other records.

    leastmost

  • Calories

    Lower than 65%

    Same value as 1 of 17 other records.

    leastmost

  • Potassium

    Higher than 65%

    Same value as 0 of 17 other records.

    leastmost

Questions

How many calories are in buckwheat groats?
1 cup, cooked (170 g): 201 calories; protein: 5.5 g, carbohydrates: 32.3 g, fat: 6.7 g.
How much protein is in buckwheat groats?
3.2 g per 100 g. Its estimated share of calories is 11%, using 4 kcal per gram of protein.
How many net carbs are in buckwheat groats?
16.4 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water73 g
Energy118 kcal
Protein3.2 g
Total lipid (fat)4 g
Carbohydrate, by difference19 g
Fiber, total dietary2.6 g
Total Sugars0.87 g
Calcium, Ca8 mg
Iron, Fe0.76 mg
Magnesium, Mg49 mg
Phosphorus, P67 mg
Potassium, K85 mg
Sodium, Na170 mg
Zinc, Zn0.58 mg
Copper, Cu0.14 mg
Selenium, Se2.1 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.038 mg
Riboflavin0.038 mg
Niacin0.9 mg
Vitamin B-60.12 mg
Folate, total13 µg
Folic acid0 µg
Folate, food13 µg
Folate, DFE13 µg
Choline, total19.8 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE35 µg
Retinol34 µg
Carotene, beta15 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin57 µg
Vitamin E (alpha-tocopherol)0.41 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)0.1 µg
Vitamin K (phylloquinone)3.8 µg
Fatty acids, total saturated1.6 g
SFA 4:00.055 g
SFA 6:00.039 g
SFA 8:00.028 g
SFA 10:00.056 g
SFA 12:00.064 g
SFA 14:00.2 g
SFA 16:00.77 g
SFA 18:00.3 g
Fatty acids, total monounsaturated1.1 g
MUFA 16:10.032 g
MUFA 18:11 g
MUFA 20:10.006 g
MUFA 22:10.002 g
Fatty acids, total polyunsaturated0.71 g
PUFA 18:20.65 g
PUFA 18:30.068 g
PUFA 18:40 g
PUFA 20:40.003 g
PUFA 20:5 n-3 (EPA)0.001 g
PUFA 22:5 n-3 (DPA)0.001 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol6 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2708362, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.