Food · Cereal Grains and Pasta
Buckwheat groats nutrition facts
A typical portion of buckwheat groats (1 cup; 168 g, roasted, cooked) has 150 calories and 6g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 92 calories (roasted, cooked) to 346 (roasted, dry).
Nutrition Facts
* The % Daily Value (DV) 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Buckwheat groats, roasted, cooked, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 3.4g
- more than 33% of 8,218 USDA reference foods
- Calories per 100 g
- 92
- more than 26% of reference foods
- Sodium per 100 g
- 4mg
- more than 10% of reference foods
1 cup weighs 168 g in USDA's record for Buckwheat groats, roasted, cooked (FDC 170686); across 2 records of buckwheat groats USDA weighs it at 164 to 168 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 81% carbohydrate, 6% fat and 14% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 170686), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of buckwheat groats USDA describes
Roasted, dry has the most calories per 100 g (346); the fewest: Roasted, cooked (92)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Buckwheat groats, roasted, cooked | 92 | 3.4 g | 0.6 g | 4 mg |
| Buckwheat groats, roasted, dry | 346 | 11.7 g | 2.7 g | 11 mg |
| Buckwheat groats | 118 | 3.2 g | 4 g | 170 mg |
Every nutrient in this record (90)
The portion is 1 cup (168 g); % DV is for that portion.
Energy, macronutrients and sugars (16)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 5.68 g | 3.38 g | 11% |
| Total lipid (fat) | 1.04 g | 0.62 g | 1% |
| Carbohydrate, by difference | 33.5 g | 19.9 g | 12% |
| Ash | 0.72 g | 0.43 g | |
| Energy | 155 kcal | 92.0 kcal | |
| Sucrose | 0.67 g | 0.40 g | |
| Glucose | 0.34 g | 0.20 g | |
| Fructose | 0.17 g | 0.10 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 127 g | 75.6 g | |
| Total Sugars | 1.51 g | 0.90 g | |
| Fiber, total dietary | 4.54 g | 2.70 g | 16% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.23 g | 0.13 g | 1% |
| Fatty acids, total monounsaturated | 0.32 g | 0.19 g | |
| Fatty acids, total polyunsaturated | 0.32 g | 0.19 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 11.8 mg | 7.00 mg | 1% |
| Iron, Fe | 1.34 mg | 0.80 mg | 7% |
| Magnesium, Mg | 85.7 mg | 51.0 mg | 20% |
| Phosphorus, P | 118 mg | 70.0 mg | 9% |
| Potassium, K | 148 mg | 88.0 mg | 3% |
| Sodium, Na | 6.72 mg | 4.00 mg | 0% |
| Zinc, Zn | 1.02 mg | 0.61 mg | 9% |
| Copper, Cu | 0.25 mg | 0.15 mg | 27% |
| Manganese, Mn | 0.68 mg | 0.40 mg | 29% |
| Selenium, Se | 3.70 µg | 2.20 µg | 7% |
Vitamins (25)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.15 mg | 0.090 mg | 1% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 101 µg | 60.0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.067 mg | 0.040 mg | 6% |
| Riboflavin | 0.066 mg | 0.039 mg | 5% |
| Niacin | 1.58 mg | 0.94 mg | 10% |
| Pantothenic acid | 0.60 mg | 0.36 mg | |
| Vitamin B-6 | 0.13 mg | 0.077 mg | 8% |
| Folate, total | 23.5 µg | 14.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 33.8 mg | 20.1 mg | 6% |
| Vitamin K (phylloquinone) | 3.19 µg | 1.90 µg | 3% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 23.5 µg | 14.0 µg | |
| Folate, DFE | 23.5 µg | 14.0 µg | 6% |
| Betaine | 0.84 mg | 0.50 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.082 g | 0.049 g | |
| Threonine | 0.22 g | 0.13 g | |
| Isoleucine | 0.21 g | 0.13 g | |
| Leucine | 0.36 g | 0.21 g | |
| Lysine | 0.29 g | 0.17 g | |
| Methionine | 0.074 g | 0.044 g | |
| Cystine | 0.097 g | 0.058 g | |
| Phenylalanine | 0.22 g | 0.13 g | |
| Tyrosine | 0.10 g | 0.062 g | |
| Valine | 0.29 g | 0.17 g | |
| Arginine | 0.42 g | 0.25 g | |
| Histidine | 0.13 g | 0.079 g | |
| Alanine | 0.32 g | 0.19 g | |
| Aspartic acid | 0.49 g | 0.29 g | |
| Glutamic acid | 0.88 g | 0.52 g | |
| Glycine | 0.44 g | 0.26 g | |
| Proline | 0.22 g | 0.13 g | |
| Serine | 0.29 g | 0.17 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0.010 g | 0.0060 g | |
| SFA 10:0 | 0.0050 g | 0.0030 g | |
| SFA 12:0 | 0.0034 g | 0.0020 g | |
| SFA 14:0 | 0.0067 g | 0.0040 g | |
| SFA 16:0 | 0.14 g | 0.082 g | |
| SFA 18:0 | 0.015 g | 0.0090 g | |
| MUFA 18:1 | 0.30 g | 0.18 g | |
| PUFA 18:2 | 0.29 g | 0.17 g | |
| PUFA 18:3 | 0.024 g | 0.014 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.0067 g | 0.0040 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0.0034 g | 0.0020 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 170686: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in buckwheat groats?
150 in 1 cup (168 g) of roasted, cooked; 92 to 346 per 100 g across USDA's descriptions.
How much protein is in buckwheat groats?
6g in 1 cup; 3.4 g per 100 g.
How much sodium is in buckwheat groats?
5mg in 1 cup; 4 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov