Buckwheat Groats
Staple Grains & Cereals · 10 specs
Direct Answer
Buckwheat (Fagopyrum esculentum) is a gluten-free pseudograin rich in rutin and quercetin flavonoids. Per 100g raw, it delivers 343 kcal, 71.5g carbohydrates (10.0g fiber), 13.3g protein, and 3.4g fat with a low glycemic index of 49.
Source: USDA FoodData Central (FDC ID: 170685) · Last reviewed Aug 28, 2026
Specs
| Energy / Calories | 343 kcal |
| Carbohydrates | 71.5 g |
| Dietary Fiber | 10.0 g |
| Net Carbohydrates | 61.5 g |
| Protein | 13.3 g |
| Total Fat | 3.40 g |
| Glycemic Index (GI) | 49 (Low) |
| Water Content | 9.8 g |
| Gluten Status | Naturally Gluten-Free |
| Standard Water-to-Rice Ratio | 2.0 : 1.0 (by volume) |
Rutin Antioxidants & Kasha
Despite its name, buckwheat is completely unrelated to wheat (belonging to the knotweed Polygonaceae family). When toasted, the triangular groats are known as kasha, possessing an earthy, nutty flavor profile.
Technical Comparisons
Compare all in Staple Grains & Cereals →
Buckwheat Groats vs Brown Rice (Whole Grain)
→
Buckwheat Groats vs Bulgur Wheat
→
Buckwheat Groats vs Cornmeal (Polenta / Maize)
→
Buckwheat Groats vs Couscous (Durum Semolina)
→
Buckwheat Groats vs Farro (Emmer Wheat)
→
Buckwheat Groats vs Jasmine Rice (Fragrant White)
→
Buckwheat Groats vs Millet (Proso / Pearl)
→
Buckwheat Groats vs Pearl Barley
→