Nutrition facts · Grains, bread and pasta
Calories in Buckwheat (cooked)
Cooked buckwheat groats have 92 calories per 100 g, and a 1-cup cooked serving (168 g) has 155 calories. Most of those calories come from carbohydrates, with 19.9 g of carbs per 100 g compared with 3.4 g of protein and just 0.6 g of fat.
Calories come from: Carbs 81% · Fat 5% · Protein 14%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 92 kcal | 3.4 g | 19.9 g | 0.6 g |
| 1 cup, cooked | 168 g | 155 kcal | 5.7 g | 33.5 g | 1 g |
Full nutrition (Per 100 g)
| Calories | 92 kcal |
|---|---|
| Protein | 3.4 g |
| Carbohydrates | 19.9 g |
| of which sugars | 0.9 g |
| Fiber | 2.7 g |
| Fat | 0.6 g |
| of which saturated | 0.1 g |
| Sodium | 4 mg |
What changes the calories
- Dry buckwheat absorbs water as it cooks, so the same groats weigh much more cooked than raw, and calories per gram drop accordingly; always match your weight to the form you log.
- Cooking buckwheat in water keeps it close to the listed values, while stirring in butter, oil or cooking it in broth adds those extra calories.
- How long you cook it and how much water it absorbs changes how dense a cup is, so a heaped or packed cup can hold more than 168 g.
- Toppings common with buckwheat, such as fried onions, mushrooms sautéed in oil, milk or sweeteners in porridge, can add more calories than the grain itself.
Tips for logging it accurately
- Weigh buckwheat after cooking and log it as cooked, or weigh it dry before cooking and log it as dry; mixing the two is the most common logging error.
- Log any butter, oil, milk or sauce you add as separate entries so the grain entry stays accurate.
- In BerryFit, you can snap a photo of your buckwheat dish to log it quickly, then adjust the portion weight if you measured it.
Log Buckwheat (cooked) in seconds
Snap a photo of your meal or search for Buckwheat (cooked) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 1 cup of cooked buckwheat?
One cup of cooked buckwheat (168 g) has 155 calories, with 5.7 g protein, 33.5 g carbs and 1 g fat.
How much protein is in cooked buckwheat?
Cooked buckwheat has 3.4 g of protein per 100 g, or 5.7 g in a 168 g cup.
Is buckwheat lower in calories than couscous or rice noodles?
Per 100 g cooked, buckwheat has 92 calories, compared with 112 for cooked couscous and 108 for cooked rice noodles. Cooked bulgur is a bit lower at 83 calories per 100 g.
How much fiber does cooked buckwheat have?
Cooked buckwheat has 2.7 g of fiber per 100 g, along with 0.9 g of sugar.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Buckwheat groats, roasted, cooked, FDC ID 170686); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
