Buckwheat Groats

Q: How many calories in cup of buckwheat groats?

About 155 calories, with roughly 5.7g of protein. cup weighs about 168g. Use the slider above for any other portion.

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cal per 100 g

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= 5.9 oz

Calories

155

Protein

5.7g

Carbs

33.5g

Fat

Protein 14% Carbs 81% Fat 6%

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Buckwheat Groats: 92 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

Reverse calculator

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 92 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Dry → Cooked

Grains absorb water when they cook. 1 cup of dry buckwheat groats becomes about 3 cups cooked — the calories do not change, they just spread over more volume. Every number on this page is for cooked weight, the way you actually eat it. If your recipe reads dry, multiply by about 3.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber2.7 g10%

Sugar0.9 g—

Saturated fat0.134 g1%

Cholesterol0 mg0%

Sodium4 mg0%

Potassium88 mg2%

Calcium7 mg1%

Iron0.8 mg4%

Magnesium51 mg12%

Zinc0.61 mg6%

Vitamin C0 mg0%

Vitamin E0.09 mg1%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.077 mg5%

Vitamin B120 mcg0%

Folate14 mcg4%

Niacin0.94 mg6%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Noodles

Almost identical calories.

Cal99 Protein5.1 g Fat0.1 g

Brown Rice

20 more calories per 100g.

Cal112 Protein2.3 g Fat0.8 g

Quinoa

28 more calories per 100g.

Cal120 Protein4.4 g Fat1.9 g

Common questions

The stuff people actually ask.

How many calories in cup of buckwheat groats?

About 155 calories, with roughly 5.7g of protein. cup weighs about 168g. Use the slider above for any other portion.

Do I count raw or cooked?

Whichever you weighed. Dry buckwheat groats is roughly 3× as calorie-dense per gram as cooked; cooked is what is on this page. If you weigh at the pot use cooked; if you portion dry before cooking, use dry. Do not mix.

Is buckwheat groats actually healthy, or is that marketing?

By the numbers on this page: "healthy" is doing work here — it is clean fuel, not a nutrient powerhouse. Fine as the base of a meal, not the meal itself.

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