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Buckwheat Groats (raw) Calories & Nutrition Facts

Buckwheat Groats (raw) contains 343 kcal per 100g, with 13.3g of protein, 71.5g of carbohydrates, and 3.4g of fat. Naturally vegan and plant-based.

  • Allergens: None of the major allergens
  • Dietary: Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 2.20mg, Calcium 18.0mg, Vitamin C 0.0mg
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Nutritional Overview

Buckwheat Groats (raw) is a food item that can be part of a varied diet. Per 100g serving, it provides 343 kcal of energy, 13.3g of protein, 71.5g of carbohydrates, and 3.4g of fat.

With only 0.0g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

This food is a useful source of iron, providing 2.2mg per 100g. The UK recommended intake is 8.7mg for men and 14.8mg for women per day. Iron is essential for producing haemoglobin, which carries oxygen in the blood. Low iron intake is the most common nutritional deficiency in the UK.

Each 100g serving provides 10.0g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults. Adequate fibre intake supports healthy digestion, helps regulate blood sugar levels, and may reduce the risk of heart disease and bowel cancer.

Each 100g serving contains 0.00g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Buckwheat Groats (raw) is suitable for vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Buckwheat Groats (raw) isn't always what people expect calorie-wise, 343 kcal per 100g is the real figure. Our meal calculator keeps an honest running total of it.

Frequently Asked Questions

How many calories are in Buckwheat Groats (raw)?

Buckwheat Groats (raw) contains 343 kcal per 100g, which is approximately 17% of the recommended daily intake of 2,000 kcal for an average adult.

Is Buckwheat Groats (raw) low in sugar?

Yes, Buckwheat Groats (raw) has only 0.0g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Buckwheat Groats (raw) low in salt?

Yes, Buckwheat Groats (raw) contains only 0.00g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Buckwheat Groats (raw) high in fibre?

Yes, Buckwheat Groats (raw) provides 10.0g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults.

Is Buckwheat Groats (raw) suitable for vegans?

Yes, Buckwheat Groats (raw) is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 343 kcal and 13.3g of protein per 100g.

Is Buckwheat Groats (raw) halal?

Yes, Buckwheat Groats (raw) is considered halal. However, preparation methods and cross-contamination may vary, so always verify with the specific brand or supplier.

Is Buckwheat Groats (raw) free from major allergens?

Buckwheat Groats (raw) does not contain any of the 14 major allergens recognised under UK food law. However, cross-contamination during manufacturing is always possible; always check the packaging for 'may contain' warnings.

Is Buckwheat Groats (raw) a good source of iron?

Buckwheat Groats (raw) contains 2.20mg of iron per 100g. The UK recommended daily intake is 8.7mg for men and 14.8mg for women. Iron is essential for red blood cell production and preventing anaemia.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. Food Standards Agency (FSA) — UK food labelling regulations and traffic-light nutrition guidelines
  6. British Dietetic Association (BDA) — UK registered dietitians and evidence-based food fact sheets
  7. British Heart Foundation — heart-healthy eating advice and dietary guidance

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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