Grains And Cereals • Deep Nutrition Analytics
Buckwheat groats, roasted, dry
As a recognized grains and cereals, Buckwheat groats, roasted, dry delivers 346 calories per 100g, with energy primarily anchored by carbohydrates (75g) to support daily activity. It serves as a rich source of Manganese, offering 70% of your recommended daily allowance (1.62 mg). While caloric density is concentrated at 3.5 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 11.7 g
- Carbohydrates
- 75 g
- Fat
- 2.7 g
- Fiber
- 10.3 g
Carbohydrate Quality & Sustained Energy
Buckwheat groats, roasted, dry delivers 75g of carbohydrates balanced with 10.3g of fiber, yielding 64.7g 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 |
|---|---|
| Fiber, total dietary | 10.3 g |
| Protein | 11.7 g |
| Total lipid (fat) | 2.7 g |
| Carbohydrate, by difference | 75 g |
| Energy | 346 kcal |
| Energy | 1450 kJ |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 1.6 mg |
| Copper | 0.6 mg |
| Magnesium | 221 mg |
| Phosphorus | 319 mg |
| Zinc | 2.4 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.4 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 2.5 mg |
| Magnesium, Mg | 221 mg |
| Phosphorus, P | 319 mg |
| Sodium, Na | 11 mg |
| Copper, Cu | 0.6 mg |
| Manganese, Mn | 1.6 mg |
| Calcium, Ca | 17 mg |
| Potassium, K | 320 mg |
| Zinc, Zn | 2.4 mg |
| Selenium, Se | 8.4 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| MUFA 16:1 | 0 g |
| Tryptophan | 0.2 g |
| Threonine | 0.4 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.5 g |
| Tyrosine | 0.2 g |
| Alanine | 0.7 g |
| Glutamic acid | 1.8 g |
| Glycine | 0.9 g |
| Proline | 0.4 g |
| Fatty acids, total saturated | 0.6 g |
| SFA 8:0 | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| Ash | 2.2 g |
| Thiamin | 0.2 mg |
| Riboflavin | 0.3 mg |
| Folate, total | 42 µg |
| Water | 8.4 g |
| Isoleucine | 0.4 g |
| Leucine | 0.7 g |
| Lysine | 0.6 g |
| Cystine | 0.2 g |
| Valine | 0.6 g |
| Arginine | 0.9 g |
| Histidine | 0.3 g |
| Aspartic acid | 1 g |
| Serine | 0.6 g |
| MUFA 22:1 | 0 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 0.4 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.8 g |
| PUFA 18:2 | 0.8 g |
| PUFA 18:3 | 0.1 g |
| Fatty acids, total monounsaturated | 0.8 g |
| Fatty acids, total polyunsaturated | 0.8 g |
| Niacin | 5.1 mg |
| Pantothenic acid | 1.2 mg |
| Choline, total | 54.2 mg |
| Folate, DFE | 42 µg |
| Betaine | 2.6 mg |
| Folate, food | 42 µg |
Nutritional Highlights & Outliers
Magnesium Support
Offers 221 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
High-Fiber, Low-Sugar
Helps maintain steady blood glucose responses while promoting gastrointestinal motility and gut microbiome diversity.
Serving calculator
Common serving sizes
- cup164 g
Compare Buckwheat groats, roasted, dry with Category Peers
Barley flour or meal vs Buckwheat groats, roasted, dry
Compared to Barley flour or meal, Buckwheat groats, roasted, dry has 2% more fiber and 1% higher calories per 100g.
Rye flour, medium vs Buckwheat groats, roasted, dry
Compared to Rye flour, medium, Buckwheat groats, roasted, dry has 13% less fiber and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Buckwheat groats, roasted, dry?
A standard 100-gram serving of Buckwheat groats, roasted, dry contains 346 calories (1448 kJ), alongside 11.7g of protein, 75g of carbohydrates, and 2.7g of fat.
In common serving sizes:- 164g (cup): ~567 kcal
Is Buckwheat groats, roasted, dry suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 64.7g of net carbs per 100g (75g total carbs minus 10.3g fiber), consuming Buckwheat groats, roasted, dry 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, dry?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Buckwheat groats, roasted, dry are:
- Manganese: 1.62 mg (70% of your daily value)
- Copper: 0.624 mg (69% of your daily value)
- Magnesium: 221 mg (53% 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 170685).