FOOD REFERENCE
Buckwheat: calories and macros per 100 g and serving
Compare dry buckwheat with cooked plain groats. Select the food state before entering the weight: dry and cooked portions require different records.
Calculate your serving
For a 100 g serving
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Calories and macros per 100 g
All values are for the edible portion in the stated food state.
| Food | Calories, kcal | Protein, g | Fat, g | Carbohydrate, g | Fibre, g |
|---|---|---|---|---|---|
| Roasted groats, cooked, plain | 92 | 3.38 | 0.62 | 19.94 | 2.7 |
| Roasted groats, dry | 346 | 11.73 | 2.71 | 74.95 | 10.3 |
How to calculate more accurately
Groats absorb water during cooking. Cooked groats therefore have fewer calories per 100 g than dry groats; water does not remove energy from the starting portion.
Cooked water content depends on water ratio and cooking time. For your own batch, calculate dry groats and additions, then enter the actual cooked yield in the recipe analyzer.
Butter, milk, sugar and sauces are not included. Add them as separate ingredients.
Common question
Why does this cooked record show 92 kcal?
Cooked groats vary in water content. This is a specific USDA record, not a universal value for every batch.
Data source and accuracy
Food images are AI-generated. Each image illustrates the first food state on its card.
Source: USDA FoodData Central, SR Legacy, April 2018 release. These are reference values for the described foods, not an analysis of your portion or a specific brand. Checked against the source dataset on 4 September 2026.
Serving calculation: value per 100 g × serving weight / 100. This database reports carbohydrate by difference, including fibre; do not add fibre again. Calories come from the reference, not from rounded macros.
For packaged foods, prefer the label. Calculate cooked dishes from their ingredients and actual yield. This reference does not prescribe medical diets.
Original reference records
- USDA FDC 170686: Buckwheat groats, roasted, cooked
- USDA FDC 170685: Buckwheat groats, roasted, dry