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Toasted Buckwheat Groats

Toasted Buckwheat Groats

EverydayCooked

Toasted buckwheat groats are gluten-free pseudocereal seeds known for their robust, nutty flavor and firm yet tender texture when cooked. Unlike raw buckwheat, the toasting process intensifies their earthy aroma while preserving a complete amino acid profile, making them a rare plant-based protein source. These versatile kernels serve as a nutritious base for grain bowls, porridges, or pilafs, offering notable amounts of fiber, magnesium, and antioxidants.

Macro Impact

A 1 cup serving contains 196 calories, 7g protein, 43g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 196 calories?
Walking3.5 mph, moderate pace
45 min
YogaModerate effort, gentle pace
33 min
SwimmingModerate effort, freestyle
25 min
Biking12-14 mph, moderate effort
20 min
StairsStair climbing, moderate pace
23 min
Running5 mph (12 min/mile)
17 min

Nutrition Facts

Serving size1 cup (170 g)
Amount per serving
Calories196
% Daily Value*
Total Fat2g
2%
Saturated Fat0.3g
2%
Trans Fat0g
Polyunsaturated Fat0.5g
Monounsaturated Fat0.5g
Cholesterol0mg
0%
Sodium6mg
0%
Total Carbohydrate43g
15%
Dietary Fiber6g
21%
Total Sugars0.3g
Includes Added Sugars0g
0%
Protein7g
Vitamin D0mcg
0%
Calcium10mg
1%
Iron1mg
8%
Potassium182mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
43 / 275 g
15%
Fiber
6 / 28 g
21%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
4 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
2 / 78 g
2%
Monounsaturated
0 / 31 g
2%
Polyunsaturated
0 / 23 g
2%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
2%
Omega 9
0 g
Protein
Protein
7 / 80 g
8%
Amino Acids
Histidine
0 / 3 g
5%
Isoleucine
0 / 2 g
16%
Leucine
0 / 3 g
14%
Lysine
0 / 2 g
14%
Methionine
0 / 1 g
7%
Phenylalanine
0 / 2 g
13%
Threonine
0 / 1 g
21%
Tryptophan
0 / 0 g
32%
Valine
0 / 2 g
16%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
1 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
10%
Riboflavin, B2
0 / 1 mg
13%
Niacin, B3
3 / 15 mg
19%
Pantothenic Acid, B5
1 / 5 mg
14%
Pyridoxine, B6
0 / 1 mg
16%
Biotin, B7
10 / 30 mcg
34%
Cobalamin, B12
0 / 2 mcg
0%
Folate
24 / 400 mcg
6%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
10 / 1k mg
1%
Copper
0 / 1 mg
40%
Iron
1 / 13 mg
11%
Magnesium
125 / 370 mg
34%
Manganese
1 / 2 mg
45%
Phosphorous
180 / 700 mg
26%
Potassium
182 / 3k mg
6%
Selenium
5 / 55 mcg
9%
Sodium
6 / 2.3k mg
0%
Zinc
1 / 10 mg
14%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
118 g
Caffeine
0 mg
Choline
31 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Buckwheat groats, roasted, dry. USDA Standard Reference, Legacy. Food ID 170685.
  2. 2.Grains, buckwheat groats, roasted, dry. Canadian Nutrient File. Food ID 4412.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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