Cooked buckwheat: vitamins, minerals, % daily value
USDA FoodData Central data, retrieved October 2026 · state: cooked
Cooked buckwheat: 92 kcal, 3.4 g protein, 0.6 g fat and 19.9 g carbohydrate per 100 g. A typical portion is 1 side serving (200 g): about 184 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
- High in manganese · 20%
- Good source of copper · 16%
- Good source of magnesium · 14%
- Good source of phosphorus · 10%
- Low in fat
| Nutrition | per 100 g | % daily value | portion (200 g) | % daily value |
|---|---|---|---|---|
| Calories | 92 kcal | 5% | 184 kcal | 9% |
| Protein | 3.38 g | 7% | 6.76 g | 14% |
| Fat | 0.62 g | — | 1.24 g | — |
| Carbohydrate | 19.9 g | — | 39.9 g | — |
| Fibre | 2.7 g | 9% | 5.4 g | 17% |
| Sugar(limit) | 0.9 g | 1% | 1.8 g | 2% |
| Saturated fat(limit) | 0.13 g | 1% | 0.27 g | 1% |
| Sodium(limit) | 4 mg | 0% | 8 mg | 0% |
| Manganese | 0.4 mg | 20% | 0.81 mg | 39% |
| Copper | 0.15 mg | 16% | 0.29 mg | 32% |
| Magnesium | 51 mg | 14% | 102 mg | 29% |
| Phosphorus | 70 mg | 10% | 140 mg | 20% |
| Iron | 0.8 mg | 6% | 1.6 mg | 12% |
| Zinc | 0.61 mg | 6% | 1.22 mg | 13% |
| Vitamin B3 (niacin) | 0.94 mg | 6% | 1.88 mg | 13% |
| Vitamin B6 | 0.08 mg | 6% | 0.15 mg | 12% |
Typical portion: 1 side serving, 200 g, about 184 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
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Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
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Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Also searched as: cooked buckwheat, buckwheat groats, buckwheat kasha.
About this food: Cooked buckwheat
The figures describe roasted buckwheat groats boiled in water, the brown kasha most Ukrainian shops sell, with 92 kcal and 19.9 g of carbohydrate per 100 g cooked. Dry groats are a different number entirely, because the grain takes up water and ends up about two and a half times heavier. So 100 g of dry and 100 g of cooked buckwheat are not comparable, and you should pick one state and stay with it.
The easiest habit is to weigh the cooked kasha straight from the pot. A side serving of 200 g gives 184 kcal and 6.8 g of protein. If you prefer to weigh dry groats, read the per 100 g value on the pack and convert on that basis.
What really moves the total is what goes into the pot. A knob of butter, fried onion and carrot, or cooking with milk adds calories that the groats alone do not have. Buckwheat with meat or mushrooms is a different dish, so log the meat or the sauce separately.
To cook it, rinse the groats, use about two parts water to one part groats, simmer covered for roughly 15 to 20 minutes and leave under the lid. Keep dry groats in a sealed jar, and the cooked kasha in the fridge for a day or two.
What it is high and low in
Cooked buckwheat is high in manganese (20%) per 100 g (share of the daily reference in brackets). It is a good source of copper (16%), magnesium (14%) and phosphorus (10%).
It is low in fat (up to 3 g per 100 g). The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared cooked buckwheat with the five foods in our table that are closest in composition (Cooked bulgur, Cooked millet, Cooked couscous, Cooked brown rice and Cooked quinoa), per 100 g.
Rank among the six: Protein (1 = most): 4th of 6; Calories (1 = fewest): 2nd of 6; Fibre (1 = most): 3rd of 6; Carbohydrate (1 = fewest): 2nd of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Cooked buckwheat | 92 | 3.4 | 0.6 | 19.9 | 2.7 |
| Cooked bulgur | 83 | 3.1 | 0.2 | 18.6 | 4.5 |
| Cooked millet | 119 | 3.5 | 1 | 23.7 | 1.3 |
| Cooked couscous | 112 | 3.8 | 0.2 | 23.2 | 1.4 |
| Cooked brown rice | 123 | 2.7 | 1 | 25.6 | 1.6 |
| Cooked quinoa | 120 | 4.4 | 1.9 | 21.3 | 2.8 |
All values per 100 g.
Raw, cooked or dry: different numbers
The same food in another state has different numbers, mostly because of water or frying oil. Cooked buckwheat: 92 kcal and 3.4 g protein per 100 g; Dry buckwheat groats: 346 kcal and 11.7 g protein per 100 g. Weigh and log the food in the same state as the figure you pick.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 170686: "Buckwheat groats, roasted, cooked"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (cooked). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight is a typical size, not a USDA value, so weigh your own portion.
Calorie and nutrient questions
How many calories are in 100 g of cooked buckwheat?
92 kcal per 100 g, with 3.4 g protein, 0.6 g fat and 19.9 g carbohydrate. A typical portion (1 side serving, 200 g) has about 184 kcal.
How much protein is in cooked buckwheat?
100 g has 3.4 g of protein, which is 7% of a 50 g daily reference, and a typical portion (200 g) has 6.8 g. Protein supplies 14% of its calories.
Which vitamins and minerals does cooked buckwheat contain?
The most per 100 g, as a share of the daily reference: manganese 0.4 mg (20%); copper 0.15 mg (16%); magnesium 51 mg (14%); phosphorus 70 mg (10%). Every other tracked vitamin or mineral is under 10% or has no USDA value.