Buckwheat groats (roasted, dry) nutrition facts

100 grams of buckwheat groats, roasted, dry contain 346 calories, 12 g of protein, 75 g of carbohydrates and 2.7 g of fat. It is an excellent source of manganese (70% DV), copper (69% DV), magnesium (53% DV) and dietary fiber (37% DV). Most of its calories (81%) come from carbs. It is high in fiber.

Nutrition Facts
Calories346
% Daily Value*
Total fat 2.71 g3%
Saturated fat 0.59 g3%
Cholesterol 0 mg0%
Sodium 11 mg0%
Total carbohydrate 75 g27%
Dietary fiber 10.3 g37%
Protein 11.7 g23%
Vitamin D 0 µg0%
Calcium 17 mg1%
Iron 2.47 mg14%
Potassium 320 mg7%

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Calorie breakdown

Protein 13%Carbs 81%Fat 7%
346calories
11.7 gprotein
75 gcarbs
2.71 gfat

Values shown for 100 g.

Rich in

  • Manganese70%
  • Copper69%
  • Magnesium53%
  • Dietary fiber37%
  • Niacin (B3)32%
  • Phosphorus26%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin D0 µg0%
Vitamin A0 µg0%
Vitamin C0 mg0%
Thiamin (B1)0.22 mg19%
Riboflavin (B2)0.27 mg21%
Niacin (B3)5.14 mg32%
Pantothenic acid (B5)1.23 mg25%
Vitamin B60.35 mg21%
Folate42 µg11%
Vitamin B120 µg0%
Choline54.2 mg10%

Minerals

NutrientAmount% DV
Calcium17 mg1%
Iron2.47 mg14%
Potassium320 mg7%
Magnesium221 mg53%
Phosphorus319 mg26%
Zinc2.42 mg22%
Copper0.62 mg69%
Manganese1.62 mg70%
Selenium8.4 µg15%

Fats

NutrientAmount% DV
Saturated fat0.59 g3%
Monounsaturated fat0.83 g-
Polyunsaturated fat0.83 g-

Other

NutrientAmount% DV
Water8.41 g-
Alcohol0 g-

How it compares to other cereal grains and pasta

Per 100 gBuckwheat groats (roasted, dry)Category averageDifference
Calories346284+22%
Protein11.7 g8.81 g+33%
Total carbohydrate75 g58.5 g+28%
Total fat2.71 g2.25 g+20%
Dietary fiber10.3 g5.77 g+79%
Sodium11 mg94.9 mg-88%

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Similar foods

Buckwheat343 kcal · 13.2 g proteinBuckwheat flour (whole-groat)335 kcal · 12.6 g proteinBuckwheat groats (roasted, cooked)92 kcal · 3.38 g proteinBarley flour or meal345 kcal · 10.5 g proteinCornmeal (white, self-rising, bolted, with wheat flour added, enriched)348 kcal · 8.41 g proteinCornmeal (yellow, self-rising, bolted, with wheat flour added, enriched)348 kcal · 8.41 g proteinRye flour (medium)349 kcal · 10.9 g proteinBulgur (dry)342 kcal · 12.3 g protein

Source: USDA FoodData Central, SR Legacy, FDC ID 170685. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.