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Raw buckwheat oats Calories
Gluten-free pseudo-grain blend, rich in fiber and magnesium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (whole) of Raw buckwheat oats (90 g) has 330 calories. That works out to 367 calories per 100 g. It contains 61.3 g of carbs, 11.9 g of protein, 5.3 g of fat and 8.8 g of fiber. Its 2.6 mg of Manganese covers 113% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Raw buckwheat oats Nutrition Facts
Selected: 1 cup (whole) · 90 g
330
KCAL / 90G
Carbs
61.3g
· 22% DV
Protein
11.9g
· 24% DV
Fat
5.3g
· 7% DV
Fiber
8.8g
· 31% 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%
Raw buckwheat oats nutrition facts table · 1 cup (whole) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 330 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 0.95 g | 5% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 61.3 g | 22% |
| Fiber | 8.8 g | 31% |
| Protein | 11.9 g | 24% |
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 Raw buckwheat oats?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (whole) | 90 g | 330 kcal |
| 1 tablespoon (whole) | 10 g | 37 kcal |
| 1 ounce (whole) | 28 g | 103 kcal |
| 1 serving (small) | 40 g | 147 kcal |
| ½ cup (half) | 45 g | 165 kcal |
| 1 serving (medium) | 60 g | 220 kcal |
| 1 serving (large) | 90 g | 330 kcal |
| 100 g | 100 g | 367 kcal |
| 1 pack (whole) | 500 g | 1835 kcal |
Calculated from 367 calories per 100 g.
Frequently Asked Questions About Raw buckwheat oats
How do you cook raw buckwheat oats?
Rinse raw buckwheat oats, then simmer them in water until tender. The cooking time depends on whether your product is whole groats, flakes, or a blend, so follow its package directions when available. Serve as porridge with milk, yogurt, fruit, or savory toppings.
Can you eat raw buckwheat oats without cooking them?
You can eat raw buckwheat oats after soaking, but cooking or soaking makes them softer and easier to chew. Check the package to see whether the product is intended to be eaten uncooked. If you prefer a tender texture, simmer it or soak it in the refrigerator first.
How do you make overnight raw buckwheat oats?
Cover raw buckwheat oats with milk or water and refrigerate them overnight. In the morning, stir and add yogurt, fruit, or nuts; drain excess liquid if needed. Whole groats may stay firmer than flakes, so cook them briefly if soaking alone does not soften them enough.
Are raw buckwheat oats the same as oatmeal?
No. Buckwheat is a gluten-free pseudocereal, while oatmeal is made from oats. A product called raw buckwheat oats may be buckwheat groats or a blend, so check its ingredient list rather than assuming it contains only oats or only buckwheat.
What do raw buckwheat oats taste like?
Raw buckwheat oats have a mild, earthy, slightly nutty flavor, especially after cooking. Their texture varies by form: whole groats stay more distinct, while flakes make a softer porridge. Fruit and cinnamon suit a sweet bowl; herbs or vegetables work for a savory one.
Do you need to rinse raw buckwheat oats before cooking?
Yes, rinsing raw buckwheat oats in a fine-mesh strainer removes surface dust and loose particles. Drain them well before cooking. If yours are flakes or a prepared blend, check the package directions because some products are meant to be prepared directly.
How should you store raw buckwheat oats after opening?
Keep raw buckwheat oats tightly sealed in a cool, dry cupboard, away from heat and sunlight. Moisture can spoil the product, so use a dry scoop and close the package promptly. Transfer it to an airtight container if the original bag does not reseal.
Can you freeze cooked raw buckwheat oats?
Yes. Cool cooked raw buckwheat oats, portion them into airtight freezer-safe containers, and freeze. Reheat a portion with a splash of water or milk to loosen the texture. Freezing the dry product is usually unnecessary; protect it from moisture in storage instead.
Can raw buckwheat oats be used in savory dishes?
Yes. Cook raw buckwheat oats with a little salt and serve them as a savory grain bowl with vegetables, herbs, or an egg. You can also add them to soup, allowing enough time for the pieces to soften according to their form.
Can eating too many raw buckwheat oats cause bloating?
Yes, a sudden large serving of fiber-rich raw buckwheat oats may cause gas or bloating, particularly if you usually eat little fiber. Increase your intake gradually and drink fluids. Reduce the portion if discomfort occurs.
Raw buckwheat oats Vitamins & Minerals
Vitamins
Biotin
16.2µg · 54% DV
B3
3.87mg · 24% DV
B1
0.29mg · 24% DV
B5
0.99mg · 20% DV
Minerals
Manganese
2.61mg · 113% DV
Phosphorus
356mg · 51% DV
Copper
0.34mg · 38% DV
Magnesium
149mg · 35% DV
Potassium ⭐
329mg · 10% DV
Sodium
3.6mg · 0% DV
Raw buckwheat oats Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw buckwheat oats
To burn the 330 calories in 1 cup (whole) (90 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 Raw buckwheat oats?
Raw buckwheat oats are buckwheat kernels used in an oat-style breakfast cereal. Despite the name, buckwheat is not wheat: it is a naturally gluten-free pseudocereal, commonly eaten as a grain. The kernels can be cooked into porridge or soaked until tender for a softer breakfast bowl.
Their flavour is gently earthy and nutty, with a pleasantly hearty texture. Serve them warm or chilled with milk or yoghurt, fruit and nuts; they also work in savoury bowls with vegetables and an egg. In many places, porridge is a familiar breakfast, and buckwheat offers a more distinctive alternative to conventional oats. It provides fibre and plant protein, with 9.8 g of fibre per 100 g. For a lighter bowl, keep sweet toppings modest and add fresh fruit.
How Nutritious Is Raw 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 Raw 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 Raw buckwheat oats Contain Allergens?
No known major allergens
Which Diets Is Raw 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
Raw buckwheat oats Fat Profile
SATURATED
0.95g
MONOUNSATURATED
1.55g
POLYUNSATURATED
2.04g
Omega 6:3 ratio 17.6:1
Above the ideal 4:1 (17.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.