Food guide

Cooked Buckwheat Groats

Cooked Buckwheat Groats is a commonly used food in everyday diets worldwide.

Plant-Based

Nutrition per 100 g

Standardised to 100 g of cooked buckwheat groats for fair comparison. Typical serving: 100 g — 92 kcal per 100 g serving.

Nutrition information for Cooked Buckwheat Groats
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	92 kcal	92 kcal	100 kcal
Protein	3.4 g	3.4 g	3.7 g
Carbohydrate	19.9 g	19.9 g	21.6 g
Fat	0.6 g	0.6 g	0.7 g
Fibre	2.7 g	2.7 g	2.9 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of cooked buckwheat groats, with a typical serving and FDA Daily Value for adults.

Micronutrients for Cooked Buckwheat Groats
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.09 mg	0.09 mg	<1%
Vitamin K	1.9 µg	1.9 µg	2%
Thiamin	0.04 mg	0.04 mg	3%
Riboflavin	0.039 mg	0.039 mg	3%
Niacin	0.94 mg	0.94 mg	6%
Vitamin B6	0.077 mg	0.077 mg	5%
Folate	14 µg	14 µg	4%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.36 mg	0.36 mg	7%
Choline	20.1 mg	20.1 mg	4%
Minerals
Calcium	7 mg	7 mg	<1%
Iron	0.8 mg	0.8 mg	4%
Magnesium	51 mg	51 mg	12%
Phosphorus	70 mg	70 mg	6%
Potassium	88 mg	88 mg	2%
Sodium	4 mg	4 mg	<1%
Zinc	0.61 mg	0.61 mg	6%
Selenium	2.2 µg	2.2 µg	4%
Copper	0.15 mg	0.15 mg	17%
Manganese	0.4 mg	0.4 mg	17%

Source: USDA FoodData Central — Buckwheat groats, roasted, cooked

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat cooked buckwheat groats?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Cooked Buckwheat Groats is a commonly used food in everyday diets worldwide.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Rice, Vegetables, Eggs.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.