FOOD REFERENCE
Buckwheat calories: cooked and dry per 100 g
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 |
Calories in common servings
These are reference edible weights. Weigh your own food for a more precise result.
| Serving | Weight | State | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|---|---|
| 1 cup cooked plain buckwheat | 168 g | Roasted groats, cooked, plain | 154.56 | 5.68 g | 1.04 g | 33.5 g |
| Typical serving of cooked buckwheat | 150 g | Roasted groats, cooked, plain | 138 | 5.07 g | 0.93 g | 29.91 g |
| Dry groats before cooking | 50 g | Roasted groats, dry | 173 | 5.87 g | 1.36 g | 37.48 g |
What affects the calorie value
The difference between 92 kcal in cooked buckwheat and 346 kcal in dry groats is mainly water. Cooking 100 g of dry groats does not remove its energy, but spreads it across a heavier cooked batch.
For a home-cooked batch, calculate the dry groats and all additions, then weigh the cooked yield. This reflects your water ratio and final texture.
Vitamins and minerals per 100 g
Values come from the same USDA records. They show the amount in the food, not a percentage of an individual daily requirement.
| Nutrient | Roasted groats, cooked, plain | Roasted groats, dry |
|---|---|---|
| Magnesium, mg | 51 | 221 |
| Manganese, mg | 0.4 | 1.62 |
| Phosphorus, mg | 70 | 319 |
| Potassium, mg | 88 | 320 |
| Iron, mg | 0.8 | 2.47 |
| Niacin, B3, mg | 0.94 | 5.14 |
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 questions
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.
How many calories are in 150 g cooked buckwheat?
A 150 g serving of the selected cooked plain buckwheat provides 138 kcal.
Why is dry buckwheat much higher in calories per 100 g?
Dry groats contain little water. Absorbed water increases cooked weight, so each 100 g of porridge contains less dry matter.
How do I calculate buckwheat with butter or milk?
Add dry groats, butter, milk and other ingredients to the recipe analyzer, then enter the actual cooked weight.
Data source and accuracy
Images are AI-generated illustrations of the food, not photographs of a particular brand.
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. Calories come from the stated source, not from rounded macros. USDA total carbohydrate includes fibre. Do not add fibre again.
For packaged foods, prefer the label. Calculate cooked dishes from their ingredients and actual yield. This reference does not prescribe medical diets.
Original sources
- USDA FDC 170686: Buckwheat groats, roasted, cooked
- USDA FDC 170685: Buckwheat groats, roasted, dry