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How Many Calories in Buckwheat Groats, Roasted, Dry?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 98 kcal | 3.3g |
| 100g | 346 kcal | 11.7g |
| 1 cup | 567 kcal | 19.2g |
A buckwheat groats, roasted, dry contains 346 calories per 100g. A typical 1 cup (164g) provides about 567 calories. Buckwheat Groats, Roasted, Dry is high in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Buckwheat Groats, Roasted, Dry Nutrition Facts
| Nutrient | Per 100g | Per serving (164g) |
|---|---|---|
| Calories | 346 kcal | 567 kcal |
| Protein | 11.7g | 19.2g |
| Carbohydrates | 75.0g | 123.0g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 2.7g | 4.4g |
| of which Saturates | 0.6g | 1.0g |
| Fibre | 10.3g | 16.9g |
| Sodium | 11.0mg | 18mg |
| Potassium | 320.0mg | 525mg |
| Calcium | 17.0mg | 28mg |
| Iron | 2.5mg | 4.1mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 8.4µg | 14µg |
| Riboflavin (B2) | 0.3mg | 0.5mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (23% DV) — an excellent source
- High in carbohydrates (27% DV) — an excellent source
- High in fibre (37% DV) — an excellent source
- Low in saturated fat (3% DV)
- Low in sodium (0% DV)
- A good source of iron (14% DV)
- A good source of selenium (15% DV)
- High in riboflavin (B2) (23% DV) — an excellent source
- Calories: 17% DV
- Protein: 23% DV
- Carbohydrates: 27% DV
- Fibre: 37% DV
- Fat: 3% DV
- Saturated fat: 3% DV
- Sodium: 0% DV
- Potassium: 7% DV
- Calcium: 1% DV
- Iron: 14% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 15% DV
- Riboflavin (B2): 23% DV
Useful for tracking buckwheat groats, roasted, dry
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79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
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Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Does buckwheat groats, roasted, dry fit your diet?
Fibre intake
Buckwheat Groats, Roasted, Dry provides 10.3g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in buckwheat groats, roasted, dry per 100g?
Buckwheat Groats, Roasted, Dry contains 346 calories per 100g, based on USDA reference data.
Is buckwheat groats, roasted, dry high in calories?
A 1 cup of buckwheat groats, roasted, dry (164g) has around 567 calories — roughly 28% of a 2,000-calorie daily intake.
Is buckwheat groats, roasted, dry good for weight loss?
Buckwheat Groats, Roasted, Dry is fairly calorie-dense at 346 calories per 100g, so portion size matters when losing weight. A 1 cup provides about 567 calories.
How much protein is in buckwheat groats, roasted, dry?
Buckwheat Groats, Roasted, Dry contains 11.7g of protein per 100g.
Is buckwheat groats, roasted, dry a good source of fibre?
Yes — buckwheat groats, roasted, dry provides 10.3g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does buckwheat groats, roasted, dry compare to cereals ready-to-eat, malt-o-meal, crispy rice?
Buckwheat Groats, Roasted, Dry has 346 calories per 100g, close to cereals ready-to-eat, malt-o-meal, crispy rice at 346 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of buckwheat groats, roasted, dry for 20g of protein?
With 11.7g of protein per 100g, you'd need roughly 171g of buckwheat groats, roasted, dry to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to buckwheat groats, roasted, dry by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Buckwheat Groats, Roasted, Dry (this page) | 346 kcal | 11.7g | 75.0g | 2.7g |
| Cereals Ready-to-eat, Malt-O-Meal, Crispy Rice | 346 kcal | 6.1g | 86.4g | 1.1g |
| Cereals Ready-to-eat, Uncle Sam Cereal | 346 kcal | 16.0g | 65.8g | 11.6g |
| Cake, Shortcake, Biscuit-type, Prepared From Recipe | 346 kcal | 6.1g | 48.5g | 14.2g |
| Muffins, Corn, Toaster-type | 346 kcal | 5.3g | 57.9g | 11.3g |
| Snacks, Clif Bar, Mixed Flavors | 346 kcal | 14.7g | 65.4g | 5.9g |
| Cereals Ready-to-eat, General Mills, Wheat Chex | 345 kcal | 9.8g | 82.2g | 1.8g |
More kit for buckwheat groats, roasted, dry tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.