QUICK ANSWER
How many calories are in cooked buckwheat groats?
The selected cooked roasted buckwheat groats provide 92 kcal per 100 g. Scale from the edible portion and keep other states separate.
92 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Cooked buckwheat groats nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 92 kcal
- Protein
- 3.38 g
- Carbohydrate
- 19.9 g
- Fat
- 0.62 g
- Fibre
- 2.7 g
- Magnesium
- 51 mg
- Manganese
- 0.403 mg
- Niacin
- 0.94 mg
Source: USDA FoodData Central SR Legacy record 170686. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
3.38 g per 100 g. From Buckwheat groats, roasted, cooked.
Carbohydrate
19.9 g per 100 g. From Buckwheat groats, roasted, cooked.
Fat
0.62 g per 100 g. From Buckwheat groats, roasted, cooked.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where cooked buckwheat groats fits in a varied eating pattern.
Magnesium
51 mg per 100 g in the selected USDA record.
Manganese
0.403 mg per 100 g in the selected USDA record.
Niacin
0.94 mg per 100 g in the selected USDA record.
Iron
0.8 mg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Roasted, cooked
Selected reference.
Dry groats
Use dry weight with a dry record.
Unroasted groats
Use the matching product record.
Porridge or pilaf
Log milk, broth, oil and other ingredients separately.
PRACTICAL CONTEXT
How cooked buckwheat groats can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion math
At 92 kcal per 100 g, the 50 g example is 46 kcal.
Fibre check
The selected record lists 2.7 g fibre per 100 g.
Protein check
The selected record lists 3.38 g protein per 100 g.
Best logging move
Use cooked weight and record every liquid with calories, added fat and mix-in separately.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep dry groats sealed in a cool, dry place.
After opening or cooking
Keep cooked groats covered and chilled when not being served.
Prepare
Use clean utensils for a prepared batch.
Safety boundary
The nutrient record does not establish storage duration; follow current local guidance for cooked grains.
PHOTO LOGGING
How to log cooked buckwheat groats more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Buckwheat groats, roasted, cooked.
- 02
Use edible grams. Calories are scaled from the selected per-100-g record; named portion weights come from the same local USDA record.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Cooked buckwheat groats calorie and nutrition questions
How many calories are in 100 g of buckwheat groats?
92 kcal in the selected Buckwheat groats, roasted, cooked record.
How much fibre is in buckwheat groats?
2.7 g per 100 g in the selected record.
Which buckwheat groats state does this page use?
Buckwheat groats, roasted, cooked. Preparation and edible state are part of the answer.
Can dry groats use these cooked values?
No. Added water changes weight, so dry groats need a dry record.
How are the portion calories calculated?
Each portion is scaled from 92 kcal per 100 g. Named portion weights come from the selected source record.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Buckwheat groats, roasted, cooked, per 100 g edible portion. Numeric nutrition and named-portion claims use the nutrition-reviewed local USDA record. Preparation notes cover the common USDA forms of this food. The nutrient record does not establish storage duration, clinical advice or food-safety limits; use package directions and current authoritative guidance where relevant.
Open USDA FoodData Central SR Legacy record 170686 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.