Buckwheat groats: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Despite its name, buckwheat is not wheat but a fruit seed, offering a distinct earthy, nutty flavor and a soft, fluffy texture when cooked, popular in Eastern European cuisine.
Per 100g reference serving, Buckwheat groats provides 118 kcal of energy, 3.24g protein (10% of calories), 19g total carbohydrates (61% of calories, including 2.6g dietary fiber and 0.87g sugars), and 3.97g total fat (29% of calories).
Vitamins Profile in Buckwheat groats (Per 100g)
Track how Buckwheat groats contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 0.1 µg | 0.5% DV |
| Vitamin A (RAE) | 35 µg | 3.9% DV |
| Vitamin E (Alpha-Tocopherol) | 0.41 mg | 2.7% DV |
| Vitamin K (Phylloquinone) | 3.8 µg | 3.2% DV |
| Vitamin B1 (Thiamin) | 0.038 mg | 3.2% DV |
| Vitamin B2 (Riboflavin) | 0.038 mg | 2.9% DV |
| Vitamin B3 (Niacin) | 0.895 mg | 5.6% DV |
| Vitamin B6 (Pyridoxine) | 0.124 mg | 7.3% DV |
| Total Folate (Vitamin B9) | 13 µg | 3.2% DV |
| Folate (Dietary Folate Equivalents) | 13 µg | 3.2% DV |
| Natural Food Folate | 13 µg | 3.2% DV |
| Choline | 19.8 mg | 3.6% DV |
| Preformed Retinol | 34 µg | 3.8% DV |
| Beta-Carotene | 15 µg | 0.4% DV |
| Lutein + Zeaxanthin | 57 µg | 0.6% DV |
Minerals & Electrolytes in Buckwheat groats (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.76 mg | 4.2% DV |
| Calcium (Ca) | 8 mg | 0.6% DV |
| Magnesium (Mg) | 49 mg | 11.7% DV |
| Potassium (K) | 85 mg | 1.8% DV |
| Zinc (Zn) | 0.58 mg | 5.3% DV |
| Selenium (Se) | 2.1 µg | 3.8% DV |
| Phosphorus (P) | 67 mg | 5.4% DV |
| Copper (Cu) | 0.139 mg | 15.4% DV |
| Sodium (Na) | 170 mg | 7.4% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.001 g | 0.2% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.068 g | 4.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.645 g | 4.6% DV |
| Monounsaturated Fat (MUFA) | 1.07 g | 3.6% DV |
| Polyunsaturated Fat (PUFA) | 0.712 g | 3.6% DV |
| Saturated Fat (SFA) | 1.58 g | 7.9% DV |
| Dietary Cholesterol | 6 mg | 2% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Buckwheat groats contains 118 calories (kcal), 3.24g of protein, 19g of carbohydrates (2.6g fiber, 0.87g total sugars), and 3.97g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Buckwheat groats has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 0.904 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Buckwheat groats: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Buckwheat groats by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.