Buckwheat groats
Buckwheat groats, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 92 kcal |
| Protein | 3.4 g |
| Fat | 0.7 g |
| Carbs | 19.9 g |
Buckwheat groats, cooked, are the hulled seeds of the buckwheat plant prepared by boiling, resulting in a tender, slightly earthy grain-like ingredient despite buckwheat being botanically unrelated to wheat. They are widely used as a porridge base, a side dish in Eastern European cuisines, and a filling for savoury dishes. Per 100 g, cooked buckwheat groats provide 92 kcal, 3.4 g of protein, 0.7 g of fat, 19.9 g of carbohydrates, and 2.7 g of dietary fibre, with very little sugar (0.9 g). Notable minerals include potassium at 123 mg, magnesium at 51 mg, and phosphorus at 70 mg per 100 g, alongside 20.1 mg of choline and 14 mcg of folate. Suitable for vegan, vegetarian, gluten-free, dairy-free, pescatarian, and low-FODMAP dietary patterns.
How many calories in cooked buckwheat groats?
Cooked buckwheat groats contain 92 kcal per 100 g. A typical serving of around 150 g would provide approximately 138 kcal.
Are buckwheat groats gluten-free?
Yes, buckwheat is naturally gluten-free — despite the name, it is not related to wheat. Cooked buckwheat groats are listed as compatible with gluten-free dietary patterns, though cross-contamination during processing is always worth checking on the packaging.
How much magnesium is in cooked buckwheat groats?
Cooked buckwheat groats provide 51 mg of magnesium per 100 g, making them a reasonable source among cooked grains. A 150 g serving would contribute around 77 mg of magnesium.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 92.0 kcal |
| Protein | 3.4 g |
| Fat | 0.70 g |
| Carbs | 19.9 g |
| Sugars | 0.90 g |
| Fiber | 2.7 g |
| Starch | 12.0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.13 g |
| Monounsaturated | 0.24 g |
| Polyunsaturated | 0.19 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0.18 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 7.0 mg |
| Iron | 0.80 mg |
| Magnesium | 51.0 mg |
| Phosphorus | 70.0 mg |
| Potassium | 123 mg |
| Sodium | 4.0 mg |
| Zinc | 0.62 mg |
| Copper | 0.15 mg |
| Manganese | 0.40 mg |
| Selenium | 2.2 mcg |
| Iodine | 0.70 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.090 mg |
| Vitamin K | 1.9 mcg |
| Thiamin (B1) | 0.097 mg |
| Riboflavin (B2) | 0.039 mg |
| Niacin (B3) | 0.94 mg |
| Pantothenic acid (B5) | 0.36 mg |
| Vitamin B6 | 0.077 mg |
| Folate (B9) | 14.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 20.1 mg |
