Buckwheat groats, roasted, cooked
Nutrition facts per 100 g and per 1 cup · Cereal Grains and Pasta
100 g of Buckwheat groats, roasted, cooked provides 92 kcal, 3.38 g protein, 0.62 g fat and 19.9 g carbohydrate (2.7 g fiber).
Protein 14%Fat 6%Carbohydrate 81%
Calculated from the grams above at 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
What stands out
- Copper: 0.15 mg per 100 g — 16% of the Daily Value. Other top sources →
- Magnesium: 51 mg per 100 g — 12% of the Daily Value. Other top sources →
Energy and macronutrients
| Nutrient | per 100 g | per 1 cup (168 g) | % DV per 1 cup |
|---|---|---|---|
| Energy | 92 kcal | 155 kcal | |
| Protein | 3.38 g | 5.68 g | 11% |
| Total fat | 0.62 g | 1.04 g | 1% |
| Saturated fat | 0.13 g | 0.23 g | 1% |
| Monounsaturated fat | 0.19 g | 0.32 g | |
| Polyunsaturated fat | 0.19 g | 0.32 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Carbohydrate | 19.9 g | 33.5 g | 12% |
| Dietary fiber | 2.7 g | 4.54 g | 16% |
| Sugars (total) | 0.9 g | 1.51 g | |
| Water | 75.6 g | 127.1 g |
Vitamins
| Nutrient | per 100 g | per 1 cup (168 g) | % DV per 1 cup |
|---|---|---|---|
| Vitamin A (RAE) | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.09 mg | 0.15 mg | 1% |
| Vitamin K | 1.9 µg | 3.19 µg | 3% |
| Thiamin (B1) | 0.04 mg | 0.07 mg | 6% |
| Riboflavin (B2) | 0.04 mg | 0.07 mg | 5% |
| Niacin (B3) | 0.94 mg | 1.58 mg | 10% |
| Vitamin B6 | 0.08 mg | 0.13 mg | 8% |
| Folate | 14 µg | 23.5 µg | 6% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Choline | 20.1 mg | 33.8 mg | 6% |
Minerals
| Nutrient | per 100 g | per 1 cup (168 g) | % DV per 1 cup |
|---|---|---|---|
| Calcium | 7 mg | 11.8 mg | 1% |
| Iron | 0.8 mg | 1.34 mg | 7% |
| Magnesium | 51 mg | 85.7 mg | 20% |
| Phosphorus | 70 mg | 117.6 mg | 9% |
| Potassium | 88 mg | 147.8 mg | 3% |
| Sodium | 4 mg | 6.72 mg | 0% |
| Zinc | 0.61 mg | 1.02 mg | 9% |
| Copper | 0.15 mg | 0.25 mg | 27% |
| Selenium | 2.2 µg | 3.7 µg | 7% |
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Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 170686. Described in USDA as Buckwheat groats, roasted, cooked; we shorten these names for readability and keep the original here. Values are per 100 g of edible portion as USDA reports them; a serving may be more or less.
Portion: "1 cup" = 168 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labelling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd
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