# Buckwheat groats, cooked nutrition: 3.4 g protein per 100 g | Macro Friendly Meals

3.4 g protein per 100 g, 5.7 g per 1 cup cooked.

Updated 2026-10-23 - data v2026-10-23.1

USDA FoodData Central nutrition for Buckwheat groats, cooked, per 100 g and per 1 cup cooked (168 g).

## Nutrition

|  | kcal | P | C | F |
| --- | --- | --- | --- | --- |
| Per 100 g | 99 | 3.4 | 20 | 0.6 |
| Per serving (1 cup cooked, 168 g) | 166 | 5.7 | 33.6 | 1 |

Protein per 100 kcal: 3.4 g.

## Real food (2025–2030 Dietary Guidelines)

Classification: pass (WHOLE_FOOD). Cite: DGA p2-4.

Added sugar per serving: 0 g.

## Cost

Cost per serving: $0.30–$0.90.

Cost midpoint: $0.60.

Cost per 10 g protein: $1.05.

## Diet and scores

Mediterranean, Vegetarian, Vegan, Pescatarian, Gluten-Free, Dairy-Free, Real Food (based on the 2025–2030 Dietary Guidelines)

Scores are not on the finder list for this food.

Longevity: none noted.

## Recipes using this food

None yet.

## Related

- [Couscous, cooked](https://macrofriendlymeals.com/foods/couscous-cooked) (3.4 g protein / 100 kcal)
- [Popcorn, air-popped](https://macrofriendlymeals.com/foods/popcorn-air-popped) (3.3 g protein / 100 kcal)
- [Blackberries](https://macrofriendlymeals.com/foods/blackberries) (3.3 g protein / 100 kcal)
- [Corn, boiled](https://macrofriendlymeals.com/foods/corn-boiled) (3.5 g protein / 100 kcal)
- [Pita bread](https://macrofriendlymeals.com/foods/pita-bread) (3.3 g protein / 100 kcal)
- [Pasta, cooked](https://macrofriendlymeals.com/foods/pasta-cooked) (3.7 g protein / 100 kcal)

Nutrition values match USDA FoodData Central (estimate). Not medical advice.

USDA FDC ID: not yet linked.

Canonical: https://macrofriendlymeals.com/foods/buckwheat-groats-cooked

Cite as: Macro Friendly Meals, "Buckwheat groats, cooked nutrition", https://macrofriendlymeals.com/foods/buckwheat-groats-cooked, data v2026-10-23.1.