1 cup (medium) of Buckwheat Granola (60 g) has 246 calories. That works out to 410 calories per 100 g. It contains 36 g of carbs, 6.3 g of protein, 7.8 g of fat and 4.5 g of fiber. Its 0.7 mg of Manganese covers 29% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Buckwheat Granola?

Buckwheat granola is a variation on granola, the baked cereal mix associated especially with North American breakfasts. It combines toasted buckwheat groats with oats, dried fruit and seeds, baked into crisp, irregular clusters.

Its nutty crunch and fruity sweetness work well with milk or yoghurt, often topped with fresh fruit; it can also be eaten by the handful as a snack. It is mainly a carbohydrate source, with fibre from the grains, fruit and seeds: a 100 g serving contains 7.5 g of fibre. For a less sweet, lighter bowl, pair a modest portion with plain yoghurt and fresh fruit.

Buckwheat Granola Nutrition Facts

Selected: 100 g

410

KCAL / 100G

Carbs

60g

· 22% DV

Protein

10.5g

· 21% DV

Fat

13g

· 17% DV

Fiber

7.5g

· 27% DV

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

Calories come from: Carbs 60% · Protein 11% · Fat 29%

Buckwheat Granola Vitamins & Minerals

Vitamins

0.35mg · 21% DV

0.22mg · 18% DV

2.5mg · 16% DV

0.18mg · 14% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

180mg · 26% DV

Magnesium

85mg · 20% DV

Zinc

2mg · 18% DV

How Nutritious Is Buckwheat Granola?

Nutrient density

Medium

55/ 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

46/ 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.

Buckwheat Granola Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

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

How to Burn Off Buckwheat Granola

To burn the 410 calories in 100 g:

🚶

101min

Walking (5 km/h)

🏃

42min

Running (8 km/h)

🚴

56min

Cycling

🏊

48min

Swimming

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

Is Buckwheat Granola Processed?

NOVA 3

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 Buckwheat Granola 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 Buckwheat Granola Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Buckwheat Granola Fat Profile

SATURATED

1.7g

MONOUNSATURATED

4.2g

POLYUNSATURATED

5.5g

⚖️

Omega 6:3 ratio 11.7:1

Above the ideal 4:1 (11.7:1).

Compare Buckwheat Granola

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Buckwheat Granola vs Bulgur Pilaf290 kcal more per 100 g

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Buckwheat Granola vs Whole wheat pasta286 kcal more per 100 g

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Buckwheat Granola vs BreadstickSame calories per 100 g

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Buckwheat Granola vs Simit70 kcal more per 100 g

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Foods Similar to Buckwheat Granola

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Buckwheat Granola

How do you eat Buckwheat Granola?

Eat Buckwheat Granola with milk or yogurt for breakfast, or have it by itself as a crunchy snack. Fresh fruit works well as a topping. Add it to yogurt or milk just before serving to keep the clusters crisp.

Does Buckwheat Granola contain oats?

Yes, Buckwheat Granola commonly contains oats as well as buckwheat, and this version includes both. Buckwheat names the distinctive groat in the mix; it does not necessarily mean the product is made without oats.

Do you need to cook buckwheat before making Buckwheat Granola?

No, buckwheat groats for Buckwheat Granola are usually used uncooked and toasted with the other dry ingredients. Boiling them first adds moisture and can leave the finished granola soft rather than crisp.

How do you make Buckwheat Granola at home?

Mix buckwheat groats with oats and seeds, coat them with a binder such as oil and syrup, then bake until toasted. Stir in dried fruit after baking so it does not burn, and let the granola cool completely before breaking it into clusters.

Why is my Buckwheat Granola not crunchy?

Buckwheat Granola can turn soft if the mixture is too wet, the pan is crowded, or the granola is stored before it has cooled. Spread it in a thin layer, bake until dry and toasted, and transfer it to an airtight container only when cool.

Can you make Buckwheat Granola without an oven?

Yes, Buckwheat Granola can be made in a skillet. Toast the buckwheat groats, oats, and seeds over low to medium heat, stirring often so they brown evenly; add dried fruit after taking the pan off the heat.

How should you store Buckwheat Granola?

Store Buckwheat Granola in an airtight container in a cool, dry place once it has cooled completely. Moisture makes the clusters lose their crunch, so close the container tightly after each use, especially when the mix includes dried fruit.

Is Buckwheat Granola good for weight loss?

Buckwheat Granola can fit into a weight-loss eating plan, but it is a concentrated food and its dried fruit or sweetener can add to the portion. Measure a serving and pair it with protein-rich yogurt if you want a more filling breakfast.

Can people with diabetes eat Buckwheat Granola?

People with diabetes can eat Buckwheat Granola, but its oats, dried fruit, and any added sweetener can affect blood glucose. Start with a measured portion and monitor your response; if you use glucose-lowering medication, ask your clinician or dietitian what serving suits you.

Can you eat Buckwheat Granola at night?

Yes, Buckwheat Granola can be eaten at night; there is no special rule against it. A small portion works as a snack, while a large bowl—especially one with dried fruit or added sweetener—may feel heavy close to bedtime.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026