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Brown buckwheat Calories
Gluten-free raw buckwheat groats rich in fiber and magnesium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (whole) of Brown buckwheat (170 g) has 583 calories. That works out to 343 calories per 100 g. It contains 121.6 g of carbs, 22.5 g of protein, 5.8 g of fat and 17 g of fiber. Its 1.9 mg of Copper covers 208% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Brown buckwheat Nutrition Facts
Selected: 1 cup (whole) · 170 g
583
KCAL / 170G
Carbs
121.6g
· 44% DV
Protein
22.5g
· 45% DV
Fat
5.8g
· 7% DV
Fiber
17g
· 61% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 14% · Fat 9%
Brown buckwheat nutrition facts table · 1 cup (whole) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 583 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 1.7 mg | 0% |
| Total carbohydrate | 121.6 g | 44% |
| Fiber | 17 g | 61% |
| Protein | 22.5 g | 45% |
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 Brown buckwheat?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (whole) | 170 g | 583 kcal |
| 1 tablespoon (small) | 10 g | 34 kcal |
| 2 tablespoon (medium) | 20 g | 69 kcal |
| 1 ounce (small) | 28 g | 96 kcal |
| 50 g | 50 g | 172 kcal |
| 1 serving (medium) | 75 g | 257 kcal |
| 100 g | 100 g | 343 kcal |
| 2 cup (double) | 340 g | 1166 kcal |
Calculated from 343 calories per 100 g.
Frequently Asked Questions About Brown buckwheat
How do you cook brown buckwheat groats?
Rinse brown buckwheat groats, then simmer them in water until tender. Drain any excess water and fluff the grains with a fork before serving; this keeps them from clumping together.
Do you need to rinse brown buckwheat before cooking it?
Yes, rinse brown buckwheat under cold water before cooking. This removes dust and loose particles from the groats; drain them well before adding them to a pot.
Is brown buckwheat the same as kasha?
No, brown buckwheat groats and kasha are not necessarily the same product. Kasha usually refers to roasted buckwheat, while raw brown buckwheat has not been roasted and lacks that pronounced toasted flavor.
How do you keep brown buckwheat from turning mushy?
Take brown buckwheat off the heat as soon as the grains are tender, and avoid stirring it repeatedly while it cooks. Drain excess water and let it rest briefly, then fluff it gently.
Should you soak brown buckwheat before cooking?
No, soaking brown buckwheat is optional, not required. Soaking can shorten cooking time; drain and rinse the groats afterward, and use less water when cooking them.
What does brown buckwheat taste like?
Brown buckwheat has a mild, earthy flavor with a pleasantly firm texture when cooked without overcooking. Unlike roasted kasha, raw brown buckwheat does not have a strong toasted, nutty taste.
Can you eat brown buckwheat groats raw?
It is better to cook brown buckwheat groats rather than eat them dry and hard. Soaked, softened groats can be added to cold dishes, but rinse them well after soaking.
How can you use brown buckwheat for breakfast?
Cook brown buckwheat until tender and serve it warm as a breakfast porridge with milk or a plant-based drink. Fruit, nuts, or cinnamon add flavor and contrast to the grains.
Can you grind brown buckwheat groats into flour?
Yes, you can grind dry brown buckwheat groats into flour in a powerful blender or grain mill. Sift it for a finer texture, and expect a more noticeable grain flavor than with refined flour.
How should you store brown buckwheat groats?
Keep uncooked brown buckwheat in an airtight container in a cool, dry cupboard. Refrigerate cooked groats in a covered container and reheat them thoroughly before serving.
Brown buckwheat Vitamins & Minerals
Vitamins
B3
11.93mg · 75% DV
B2
0.72mg · 55% DV
B5
2.1mg · 42% DV
B6
0.36mg · 21% DV
Minerals
Copper
1.87mg · 208% DV
Manganese
2.21mg · 96% DV
Magnesium
393mg · 94% DV
Phosphorus
590mg · 84% DV
Potassium ⭐
782mg · 23% DV
Sodium
1.7mg · 0% DV
Brown buckwheat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Brown buckwheat
To burn the 583 calories in 1 cup (whole) (170 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Brown buckwheat?
Brown buckwheat is the hulled seed of a plant unrelated to wheat, used like a grain and naturally gluten-free. It is familiar in parts of Eastern Europe and Asia, where buckwheat groats are cooked as a porridge or served as a savoury side. In English-speaking kitchens, it also works in soups, grain-style salads and as an alternative to rice.
Once simmered, the groats turn tender but can retain a pleasant bite, with an earthy, gently nutty flavour. They suit both sweet breakfasts and savoury meals with vegetables, herbs or beans. Brown buckwheat is a filling choice, with 10 g of fibre per 100 g. Rinse the groats before cooking, then season to match the dish you are making.
How Nutritious Is Brown buckwheat?
Nutrient density
High
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
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 Brown 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 Brown buckwheat Contain Allergens?
No known major allergens
Which Diets Is Brown buckwheat Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Brown buckwheat Fat Profile
SATURATED
1.26g
MONOUNSATURATED
1.77g
POLYUNSATURATED
1.77g
Omega 6:3 ratio 13.6:1
Above the ideal 4:1 (13.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.