Know what’s on your plate
Buckwheat groats
Calories & nutrition facts
roasted, dry
Nutrition facts
Per 100 g% DV- Calories 346 kcal —
- Protein 12 g 23%
- Carbohydrate 65 g 24%
- Fat 2.7 g 3%
- Saturated fat 0.6 g 3%
- Fibre 10 g 37%
- Sodium 11 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.22 mg 19%
- Riboflavin (B2) 0.27 mg 21%
- Niacin (B3) 5.1 mg 32%
- Pantothenic acid (B5) 1.2 mg 25%
- Vitamin B6 0.35 mg 21%
- Folate (B9) 42 µg 11%
- Vitamin B12 0 µg 0%
- Choline 54.2 mg 10%
Minerals
- Calcium 17 mg 1%
- Iron 2.5 mg 14%
- Magnesium 221 mg 53%
- Phosphorus 319 mg 26%
- Potassium 320 mg 7%
- Zinc 2.4 mg 22%
- Copper 0.62 mg 69%
- Manganese 1.6 mg 70%
- Selenium 8.4 µg 15%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 346 | 12 g | 65 g | 2.7 g |
| 1 × cup | 164 g | 567 | 19 g | 106 g | 4.4 g |
| 2 × cup | 328 g | 1135 | 39 g | 212 g | 8.9 g |
| ½ × cup | 82 g | 284 | 9.6 g | 53 g | 2.2 g |
| 3 × cup | 492 g | 1702 | 58 g | 318 g | 13 g |
| 4 × cup | 656 g | 2270 | 77 g | 424 g | 18 g |
Similar foods
Questions about Buckwheat groats
How do you cook buckwheat groats so they stay separate?
Rinse the groats, then simmer one part groats with two parts water, covered, for about 10–15 minutes, until tender and the water is absorbed. Take the pan off the heat and leave it covered for five minutes before fluffing with a fork.
Should you toast buckwheat groats before cooking them?
Toasting gives groats a deeper, nuttier flavour and helps them keep their shape. Stir them in a dry frying pan over a medium heat for a few minutes, until fragrant, then add water and cook as usual.
How should you store buckwheat groats?
Keep uncooked groats in an airtight container in a cool, dry cupboard, away from sunlight and strong-smelling foods. Once cooked, refrigerate them promptly in a covered container and use within three to four days.
What can you make with buckwheat groats?
Serve them as a savoury side in place of rice, or use them in kasha, a toasted buckwheat dish often cooked with onions. They also work in soups, warm grain salads and porridge; add mushrooms, roasted vegetables or a fried egg for a satisfying savoury bowl.
Can you use buckwheat groats instead of rice?
Yes: use cooked groats as a side or in a grain salad, but expect a firmer, nuttier result than rice. For a rice-style texture, use hulled groats and avoid toasting them first.
Are buckwheat groats gluten-free?
Buckwheat is not a type of wheat; it is a seed used like a grain and is naturally gluten-free. Groats can pick up gluten during processing or packing, so choose ones labelled gluten-free if you need to avoid cross-contamination.
What does a portion of buckwheat groats provide nutritionally?
A 50 g dry portion provides 5.2 g of fibre and 111 mg of magnesium. Buckwheat groats are high in fibre and are a source of magnesium.
Source: USDA FoodData Central 170685 · per 100 g · carbohydrate per EU label, fibre excluded
