Protein in Buckwheat Groats: How Much per 100g and per Portion
Buckwheat groats provide 8.1g of protein per 100g. This amount supplies 16% of the daily reference intake for protein in the UK. While mainly a source of carbohydrates, buckwheat groats offer a moderate protein content compared to other grain foods, alongside 364 kcal per 100g.
CoFID 11-006 · Buckwheat, groats
What the numbers say
- Protein per calorie. Buckwheat groats contain 2.2g of protein for every 100 kcal. Protein accounts for 9% of the total energy, with the majority coming from carbohydrates.
- Low fat and sugar. According to UK front-of-pack labelling guidance, buckwheat groats are low in fat, sugars, and salt. The saturated fat content was not determined in this dataset.
- Example macro breakdown. An 80g amount of buckwheat groats contains 6.5g of protein, 67.9g of carbohydrates, and 1.2g of fat, providing 291 kcal.
- Undetermined fibre. The amount of dietary fibre in buckwheat groats was not determined in the official UK food composition data used for this page.
Buckwheat Groats macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 364 kcal 1,522 kJ |
18% | – |
| Protein | 8.1g | 16% | – |
| Fat | 1.5g | 2% | low |
| of which saturates | n/a | n/a | – |
| Carbohydrate | 84.9g | 33% | – |
| of which sugars | 0.4g | 0% | low |
| Fibre | n/a | – | – |
| Salt | 0g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in buckwheat groats by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 40g | 3.2g | 146 | 34g | 0.6g |
| 60g | 4.9g | 218 | 50.9g | 0.9g |
| 80g | 6.5g | 291 | 67.9g | 1.2g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of buckwheat groats for 20g or 30g of protein
- To get a substantial 20g of protein from buckwheat groats alone, you would need to consume a large amount of 247g, which contains 899 kcal.
- A larger protein target of 30g would require 370g of groats, providing 1348 kcal and over 314g of carbohydrates.
- The nutritional values are for the dry groats. Remember to weigh them before cooking, as they will absorb water and increase in weight and volume.
How it compares with other grain foods
Within the grain foods group on this site, buckwheat groats rank 7th out of 17 for protein content per 100g, placing them in the middle. However, their protein-per-calorie ranking is lower, at 15th out of 17. This means other grains offer more protein for a similar energy value. For example, Porridge Oats (10.9g) and Bulgur Wheat (10.6g) both have more protein per 100g. Crumpets have a slightly lower protein content at 6.9g per 100g, but offer more protein per calorie (3.3g per 100 kcal) because they are less energy-dense.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Buckwheat Groats | 8.1g | 364 | 2.2g |
| Cornflakes | 7.1g | 376 | 1.9g |
| Crumpets | 6.9g | 207 | 3.3g |
| Porridge Oats | 10.9g | 381 | 2.9g |
| Bulgur Wheat | 10.6g | 352 | 3g |
Quick answers
How much protein is in a 60g portion of buckwheat groats?
A 60g portion of dry buckwheat groats provides 4.9g of protein, along with 50.9g of carbohydrates and 218 kcal.
Are buckwheat groats a high-protein food?
Buckwheat groats contain 8.1g of protein per 100g. They are primarily a carbohydrate source, with protein providing 9% of their total calories.
How do buckwheat groats compare to porridge oats for protein?
Buckwheat groats have less protein than porridge oats. Per 100g, buckwheat groats have 8.1g of protein, while porridge oats have 10.9g.
When to speak to a GP or dietitian
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.