Grains And Cereals • Deep Nutrition Analytics
Buckwheat groats, roasted, cooked
As a recognized grains and cereals, Buckwheat groats, roasted, cooked delivers 92 calories per 100g, with energy primarily anchored by carbohydrates (19.9g) to support daily activity. Micronutrient analysis reveals a steady presence of Manganese, accounting for 18% DV per 100g. Its sparse energy profile (0.9 kcal/g) supports volume-based eating while maintaining clear carbohydrate visibility.
- Protein
- 3.4 g
- Carbohydrates
- 19.9 g
- Fat
- 0.6 g
- Fiber
- 2.7 g
Carbohydrate Quality & Sustained Energy
Buckwheat groats, roasted, cooked delivers 19.9g of carbohydrates balanced with 2.7g of fiber, yielding 17.2g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 0.9 g |
| Fiber, total dietary | 2.7 g |
| Total lipid (fat) | 0.6 g |
| Carbohydrate, by difference | 19.9 g |
| Energy | 92 kcal |
| Protein | 3.4 g |
| Energy | 385 kJ |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 0.4 mg |
| Copper | 0.1 mg |
| Magnesium | 51 mg |
| Zinc | 0.6 mg |
| Phosphorus | 70 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin K (phylloquinone) | 1.9 µg |
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 7 mg |
| Potassium, K | 88 mg |
| Zinc, Zn | 0.6 mg |
| Iron, Fe | 0.8 mg |
| Magnesium, Mg | 51 mg |
| Phosphorus, P | 70 mg |
| Sodium, Na | 4 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.4 mg |
| Selenium, Se | 2.2 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Lutein + zeaxanthin | 60 µg |
| Sucrose | 0.4 g |
| Glucose | 0.2 g |
| Fructose | 0.1 g |
| Water | 75.6 g |
| Isoleucine | 0.1 g |
| Leucine | 0.2 g |
| Lysine | 0.2 g |
| Cystine | 0.1 g |
| Valine | 0.2 g |
| Arginine | 0.3 g |
| Histidine | 0.1 g |
| Aspartic acid | 0.3 g |
| Serine | 0.2 g |
| Niacin | 0.9 mg |
| Pantothenic acid | 0.4 mg |
| MUFA 22:1 | 0 g |
| Fatty acids, total monounsaturated | 0.2 g |
| Fatty acids, total polyunsaturated | 0.2 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.2 g |
| PUFA 18:2 | 0.2 g |
| PUFA 18:3 | 0 g |
| Ash | 0.4 g |
| Thiamin | 0 mg |
| Riboflavin | 0 mg |
| Folate, total | 14 µg |
| Fatty acids, total saturated | 0.1 g |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0 g |
| Phenylalanine | 0.1 g |
| Tyrosine | 0.1 g |
| Alanine | 0.2 g |
| Glutamic acid | 0.5 g |
| Glycine | 0.3 g |
| Proline | 0.1 g |
| MUFA 16:1 | 0 g |
| SFA 8:0 | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| Choline, total | 20.1 mg |
| Folate, DFE | 14 µg |
| Betaine | 0.5 mg |
| Folate, food | 14 µg |
Nutritional Highlights & Outliers
Calorie-Conscious Profile
With an energy density of 0.9 kcal/g (92 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Serving calculator
Common serving sizes
- cup168 g
Compare Buckwheat groats, roasted, cooked with Category Peers
Teff, cooked vs Buckwheat groats, roasted, cooked
Compared to Teff, cooked, Buckwheat groats, roasted, cooked has 0% more carbohydrates and 9% lower calories per 100g.
Rice, white, glutinous, unenriched, cooked vs Buckwheat groats, roasted, cooked
Compared to Rice, white, glutinous, unenriched, cooked, Buckwheat groats, roasted, cooked has 6% less carbohydrates and 5% lower calories per 100g.
Frequently Asked Questions
How many calories are in Buckwheat groats, roasted, cooked?
A standard 100-gram serving of Buckwheat groats, roasted, cooked contains 92 calories (385 kJ), alongside 3.4g of protein, 19.9g of carbohydrates, and 0.6g of fat.
In common serving sizes:- 168g (cup): ~155 kcal
Is Buckwheat groats, roasted, cooked suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 17.2g of net carbs per 100g (19.9g total carbs minus 2.7g fiber), consuming Buckwheat groats, roasted, cooked will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Buckwheat groats, roasted, cooked?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Buckwheat groats, roasted, cooked are:
- Manganese: 0.403 mg (18% of your daily value)
- Copper: 0.146 mg (16% of your daily value)
- Magnesium: 51 mg (12% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170686).