1 serving (170 grams) contains 190 calories, 5.5 grams of protein, 5.7 grams of fat, and 32.3 grams of carbohydrates.
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Nutrition Information
Calories |
560 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.7 g | 21% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 870 mg | 37% | |
| Total Carbohydrates | 95 g | 34% | |
| Dietary Fiber | 13 g | 46% | |
| Sugars | 4.3 g | ||
| protein | 16.1 g | 32% | |
| Vitamin D | 40 mcg | 200% | |
| Calcium | 40 mg | 3% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 425 mg | 9% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Buckwheat groats
Buckwheat groats are the hulled seeds of the buckwheat plant, native to Central and Eastern Asia but widely cultivated in Europe and North America. Despite its name, buckwheat is not a true grain but a pseudocereal and is naturally gluten-free. It is a staple in cuisines like Russian, Japanese, and Eastern European cooking, used in dishes such as kasha, soba noodles, and porridges. Nutritionally, buckwheat groats are packed with complex carbohydrates, dietary fiber, and plant-based protein. A 1-cup cooked serving (approximately 168g) provides about 155 calories, 5.7g protein, 1g total fat, 33.5g carbohydrates, and 4.5g fiber. Additionally, it is an excellent source of magnesium, manganese, copper, and B vitamins such as niacin and folate, making it a nutrient-dense, versatile ingredient for various diets.
Health Benefits
- Rich in magnesium (86mg per cup cooked), which supports muscle function and helps regulate blood pressure.
- Provides a high content of dietary fiber (4.5g per cup), promoting digestive health and stabilizing blood sugar levels.
- Contains plant-based protein (5.7g per cup), including essential amino acids like lysine, important for tissue growth and repair.
- Offers antioxidants such as rutin and quercetin, which contribute to reduced inflammation and improved heart health.
- Naturally gluten-free, making it a valuable choice for individuals with celiac disease or gluten sensitivity.
Dietary Considerations
Selection and Storage
Store buckwheat groats in an airtight container in a cool, dry, and dark place to preserve freshness. For longer storage, refrigerating or freezing is recommended.
Common Questions About Buckwheat groats Nutrition
Is buckwheat groats high in protein?
Buckwheat groats contain approximately 13 grams of protein per 100 grams, making them a good source of plant-based protein. This is particularly beneficial for vegetarians and vegans looking to include more protein in their diet.
Can I eat buckwheat groats on a keto diet?
Buckwheat groats are not suitable for a keto diet due to their relatively high carbohydrate content, with around 71 grams of carbs per 100 grams. Keto diets typically require foods low in carbohydrates to maintain ketosis.
What are the health benefits of buckwheat groats?
Buckwheat groats are rich in fiber, magnesium, and antioxidants, promoting heart health, better digestion, and reduced inflammation. They are also naturally gluten-free, making them suitable for individuals with celiac disease or gluten sensitivities.
What is the recommended portion size for buckwheat groats?
The standard serving size for buckwheat groats is about ½ cup (approximately 85 grams) uncooked, which yields around 180 calories and provides a balanced amount of carbohydrates, protein, and fiber for a meal.
How do buckwheat groats compare to quinoa?
Buckwheat groats and quinoa are both high in protein and fiber, but quinoa contains slightly more protein at about 14 grams per 100 grams compared to buckwheat's 13 grams. Buckwheat is gluten-free and has a nuttier flavor, while quinoa is known for its mild taste and versatility in dishes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Buckwheat groats DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
