1 cup (medium) of Baked buckwheat (170 g) has 156 calories. That works out to 92 calories per 100 g. It contains 33.9 g of carbs, 5.7 g of protein, 1.1 g of fat and 4.6 g of fiber. Its 0.7 mg of Manganese covers 30% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.

Baked buckwheat Nutrition Facts

Selected: 1 cup (medium) · 170 g

156

KCAL / 170G

Carbs

33.9g

· 12% DV

Protein

5.7g

· 11% DV

Fat

1.1g

· 1% DV

Fiber

4.6g

· 16% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 81% · Protein 14% · Fat 5%

Baked buckwheat nutrition facts table · 1 cup (medium) (170 g)

Nutrient	Amount	% DV
Calories	156 kcal
Total fat	1.1 g	1%
Saturated fat	0.22 g	1%
Trans fat	0 g
Sodium	6.8 mg	0%
Total carbohydrate	33.9 g	12%
Fiber	4.6 g	16%
Protein	5.7 g	11%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Cup of Baked buckwheat?

Serving	Amount	Calories
1 cup (medium)	170 g	156 kcal
1 tablespoon (small)	15 g	14 kcal
0.25 cup (quarter)	43 g	40 kcal
½ cup (half)	85 g	78 kcal
100 g	100 g	92 kcal
1 serving (medium)	150 g	138 kcal
1 serving (large)	220 g	202 kcal
1.5 cup (large)	255 g	235 kcal

Calculated from 92 calories per 100 g.

Frequently Asked Questions About Baked buckwheat

How do you bake buckwheat?

To make baked buckwheat, rinse the groats, put them in an oven-safe dish, and add water or stock. Cover the dish and bake until the groats are tender and have absorbed the liquid. The cooking time varies with the recipe and the type of buckwheat.

Does baked buckwheat need to be soaked first?

No, soaking is not essential for baked buckwheat. Rinsing the groats is usually enough; soaking can shorten cooking and soften the texture, so check them earlier if you use soaked groats. Drain them well before adding them to the baking dish.

Why does baked buckwheat taste bitter?

Baked buckwheat can taste bitter when the groats are strongly toasted or have become scorched. Rinse them before cooking, and avoid browning them too heavily if you prefer a mild flavor. Buckwheat naturally has an earthy, robust taste that can also seem bitter to some people.

What does baked buckwheat taste like?

Baked buckwheat has an earthy, nutty flavor, and its texture can range from tender and fluffy to soft depending on the amount of liquid. Toasting the groats before baking makes their flavor more pronounced; herbs or stock give the finished dish a savory note.

Can you use baked buckwheat instead of rice?

Yes, baked buckwheat can replace rice as a side or as the base of a grain bowl. Its flavor is more earthy and its texture is less neutral, so it works especially well with roasted vegetables, mushrooms, beans, and strongly seasoned sauces.

How do you keep baked buckwheat from sticking together?

For separate grains, rinse the buckwheat, measure the cooking liquid carefully, and avoid stirring it repeatedly while it bakes. Once tender, let the covered dish rest briefly, then loosen the grains gently with a fork rather than vigorously mixing them.

What can you serve with baked buckwheat?

Serve baked buckwheat with roasted vegetables, mushrooms, beans, or a protein of your choice. Its nutty flavor pairs well with fresh herbs and tangy sauces, and it can also be used as a base for a warm bowl with greens and vegetables.

How long does baked buckwheat keep in the fridge?

Store leftover baked buckwheat in a covered container in the refrigerator and use it within a few days. Let it cool before storing, but do not leave it sitting at room temperature for an extended period. Discard it if its smell or appearance changes.

Can you freeze baked buckwheat?

Yes, baked buckwheat freezes well when packed in airtight, meal-size portions after cooling. Thaw it in the refrigerator or reheat it from frozen with a splash of water. The grains may be softer after thawing, but they still work well in bowls and soups.

Can you eat baked buckwheat for breakfast?

Yes, baked buckwheat can be served for breakfast. Pair it with milk or a plant-based drink, fruit, and nuts for a porridge-style meal, or reheat savory leftovers with vegetables and an egg. Its flavor is mild enough to work with sweet or savory toppings.

Baked buckwheat Vitamins & Minerals

Vitamins

1.9mg · 12% DV

0.14mg · 8% DV

Folate

23.8µg · 6% DV

0.07mg · 6% DV

Minerals

Manganese

0.68mg · 30% DV

Magnesium

87mg · 21% DV

Phosphorus

119mg · 17% DV

Copper

0.13mg · 14% DV

Potassium ⭐

150mg · 4% DV

Sodium

6.8mg · 0% DV

Baked buckwheat Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

16.7

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Baked buckwheat

To burn the 156 calories in 1 cup (medium) (170 g):

🚶

39min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Baked buckwheat?

Baked buckwheat is buckwheat groats cooked in the oven, served plain or combined with other ingredients. Despite its name, buckwheat is not a type of wheat; the groats have a distinctive earthy, gently nutty flavour. Baking leaves them tender, with a pleasantly firm texture when they are not overcooked.

Across much of the English-speaking world, buckwheat is served as a savoury side in place of rice or added to vegetable bowls and salads. It also works as a warm breakfast with fruit or nuts. Plain baked buckwheat offers fibre, complex carbohydrates and plant protein, with little fat. Pair it with roasted vegetables or beans for a more substantial meal, or add herbs and citrus for a lighter, fresher side.

How Nutritious Is Baked buckwheat?

Nutrient density

High

72/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

49/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Is Baked buckwheat Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Baked buckwheat Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Baked buckwheat Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Baked buckwheat Fat Profile

SATURATED

0.22g

MONOUNSATURATED

0.31g

POLYUNSATURATED

0.37g

⚖️

Omega 6:3 ratio 10.7:1

Above the ideal 4:1 (10.7:1).

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124 kcal

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410 kcal

🥯

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340 kcal

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450 kcal

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150 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026

Baked buckwheat Calories

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Baked buckwheat Nutrition Facts

Baked buckwheat nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 1 cup (medium) (170 g)

How Many Calories in 1 Cup of Baked buckwheat?

Frequently Asked Questions About Baked buckwheat

How do you bake buckwheat?

Does baked buckwheat need to be soaked first?

Why does baked buckwheat taste bitter?

What does baked buckwheat taste like?

Can you use baked buckwheat instead of rice?

How do you keep baked buckwheat from sticking together?

What can you serve with baked buckwheat?

How long does baked buckwheat keep in the fridge?

Can you freeze baked buckwheat?

Can you eat baked buckwheat for breakfast?

Baked buckwheat Vitamins & Minerals

Baked buckwheat Glycemic Index

How to Burn Off Baked buckwheat

What is Baked buckwheat?

How Nutritious Is Baked buckwheat?

Nutrient density

Satiety score

Is Baked buckwheat Processed?

Does Baked buckwheat Contain Allergens?

Which Diets Is Baked buckwheat Good For?

Baked buckwheat Fat Profile

Compare Baked buckwheat

Foods Similar to Baked buckwheat

Have another question about Baked buckwheat?

Baked buckwheat nutrition facts table · 1 cup (medium) (170 g)