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Buckwheat oats Calories
Gluten-free grain-style blend, source of fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Buckwheat oats (80 g) has 294 calories. That works out to 367 calories per 100 g. It contains 54.7 g of carbs, 10.6 g of protein, 4.6 g of fat and 7.8 g of fiber. Its 2.5 mg of Manganese covers 108% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Buckwheat oats Nutrition Facts
Selected: 1 cup (medium) · 80 g
294
KCAL / 80G
Carbs
54.7g
· 20% DV
Protein
10.6g
· 21% DV
Fat
4.6g
· 6% DV
Fiber
7.8g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 14% · Fat 14%
Buckwheat oats nutrition facts table · 1 cup (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 294 kcal | |
| Total fat | 4.6 g | 6% |
| Saturated fat | 0.8 g | 4% |
| Trans fat | 0 g | |
| Sodium | 3.2 mg | 0% |
| Total carbohydrate | 54.7 g | 20% |
| Fiber | 7.8 g | 28% |
| Protein | 10.6 g | 21% |
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 Buckwheat oats?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 80 g | 294 kcal |
| 1 tablespoon (whole) | 10 g | 37 kcal |
| 4 tablespoon (whole) | 40 g | 147 kcal |
| ½ cup (medium) | 40 g | 147 kcal |
| 1 serving (small) | 45 g | 165 kcal |
| 1 serving (medium) | 80 g | 294 kcal |
| 100 g | 100 g | 367 kcal |
| 1.5 cup (large) | 120 g | 440 kcal |
| 1 serving (large) | 120 g | 440 kcal |
Calculated from 367 calories per 100 g.
Frequently Asked Questions About Buckwheat oats
What are buckwheat oats?
Buckwheat oats are buckwheat prepared in an oat-like form for foods such as porridge; they are not ordinary oats. Buckwheat is a different plant from oats, and the product’s texture depends on whether it is sold as flakes or larger pieces.
How do you cook buckwheat oats?
Simmer buckwheat oats in water or milk until tender and porridge-like. Follow the package directions for the liquid amount and cooking time, since flakes and coarser pieces cook differently. Stir occasionally so the mixture heats evenly and does not stick.
Are buckwheat oats the same as oatmeal?
No. Buckwheat oats come from buckwheat, while oatmeal is made from oats. They can both be cooked as porridge, but buckwheat oats have a distinct, earthy taste and may produce a different texture.
Can you make overnight oats with buckwheat oats?
Yes, if your buckwheat oats are flakes, you can soak them overnight in milk or another liquid in the refrigerator. They will soften without cooking, though the result may be less creamy than cooked porridge. Larger pieces are better cooked first.
Do buckwheat oats taste like buckwheat?
Yes, buckwheat oats usually retain buckwheat’s distinctive earthy, nutty flavor, although the taste can be milder in a prepared porridge. Fruit, cinnamon, or a little sweetness pairs well with it; herbs and savory toppings work too.
Can buckwheat oats replace rolled oats in recipes?
Often, but not always. Buckwheat oats can replace rolled oats in porridge and some baked recipes, yet their flavor, texture, and liquid absorption may differ. For baking, start with a recipe designed for buckwheat rather than assuming a direct swap will behave identically.
How can you make buckwheat oats creamy?
Cook buckwheat oats gently with enough liquid and stir them as they soften. Using milk or adding a splash at the end makes the porridge creamier; letting it stand briefly after cooking also helps the texture settle.
Can buckwheat oats be eaten as a savory dish?
Yes, buckwheat oats work well as a savory porridge. Cook them in water or unsalted broth, then add vegetables, herbs, or an egg. Their earthy flavor pairs naturally with savory toppings, so they are not limited to sweet breakfast bowls.
How should you store uncooked buckwheat oats?
Keep uncooked buckwheat oats in a tightly sealed container in a cool, dry cupboard. Protect them from moisture and strong odors, and use a clean, dry spoon when serving to help preserve their quality.
Can you freeze cooked buckwheat oats?
Yes, cooked buckwheat oats can be frozen in single-serving airtight containers. Thaw a portion in the refrigerator or reheat it from frozen with a little water or milk, stirring until the porridge loosens and heats through.
Buckwheat oats Vitamins & Minerals
Vitamins
Biotin
14.4µg · 48% DV
B1
0.26mg · 22% DV
B3
3.28mg · 21% DV
B5
0.88mg · 18% DV
Minerals
Manganese
2.48mg · 108% DV
Phosphorus
312mg · 45% DV
Copper
0.27mg · 30% DV
Magnesium
116mg · 28% DV
Potassium ⭐
288mg · 8% DV
Sodium
3.2mg · 0% DV
Buckwheat oats Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat oats
To burn the 294 calories in 1 cup (medium) (80 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 Buckwheat oats?
Buckwheat oats are buckwheat prepared in a porridge-style form, rather than ordinary oats; buckwheat is a naturally gluten-free seed often used like a grain. Simmer them with water or milk until tender for breakfast, then add fruit, nuts or yoghurt. They also work as a savoury bowl with vegetables and an egg, or as a warm cereal on a chilly morning.
They provide fibre and protein, making them a filling base for breakfast; each 100 g contains 9.8 g of fibre. For a lighter bowl, cook them with water or unsweetened milk and add fresh fruit for sweetness instead of relying on sugar.
How Nutritious Is Buckwheat oats?
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 Buckwheat oats 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 Buckwheat oats Contain Allergens?
No known major allergens
Which Diets Is Buckwheat oats 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
Buckwheat oats Fat Profile
SATURATED
0.8g
MONOUNSATURATED
1.28g
POLYUNSATURATED
1.76g
Omega 6:3 ratio 18.2:1
Above the ideal 4:1 (18.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.