Macros in Buckwheat

100 g of Buckwheat (also called kasha) provides 3.4 g protein, 0.6 g fat and 19.9 g carbs. Adjust the weight to see your serving, or compare the macros per 100 calories below.

Protein, fat and carbs per 100 g

Protein: 3.4 g
Fat: 0.6 g
Carbs: 19.9 g

92 kcal per 100 g

These are reference values. Ingredients and preparation can change the result.

Calories in Buckwheat

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Portion size, grams

In your portion

155 kcal

Protein: 5.7 g
Fat: 1 g
Carbs: 33.4 g

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About Buckwheat

Cooked buckwheat groats are hulled buckwheat seeds, often roasted, boiled in about two parts water to one part groats until the water is absorbed. In English the porridge is usually called kasha; in Russia, Ukraine and Belarus it is grechka. It is eaten as a side or a porridge, often boiled in milk or served with butter. The figures here are for plain groats cooked in water.

Also known as buckwheat groats or grechka.

Typical pieces and portions

Weights come from the sources below. Calories and macros are scaled from the per-100 g values on this page. Select a weight to load it into the calculator.

Macros and calories in typical amounts of Buckwheat
Amount	Weight	Protein	Fat	Carbs	Calories
[5]	15 g	0.5 g	0.1 g	3 g	14 kcal
[1]	84 g	2.9 g	0.5 g	16.7 g	77 kcal
[1]	168 g	5.7 g	1 g	33.4 g	155 kcal

What changes the numbers

Dry vs cooked weight. Dry roasted groats have 346 kcal per 100 g (a cup of dry groats weighs 164 g); cooked, they have 92 kcal because the grain absorbs water. Logging a dry weight as cooked undercounts by almost four times.[2]
Butter stirred in. Kasha is often finished with butter, which the plain cooked figure leaves out. One tablespoon of butter (14.2 g) adds about 102 kcal.[3]
Cooked in milk or with butter. Calorizator, a Russian calorie table, lists buckwheat porridge at 118 kcal per 100 g when cooked in milk and 132 kcal with butter, against 90 kcal for a thick porridge cooked in water.[4]
Amount of cooking water. The usual ratio is 1 part groats to 2 parts water; more water gives a runnier porridge. Extra water adds weight but no calories, so a wetter cook has fewer kcal per 100 g than a dry, crumbly one.[6]

How to log it

Weigh buckwheat after cooking and log it as cooked. If you weighed the dry groats instead, log that weight as dry buckwheat, never as cooked. Add butter, oil or milk as separate items.

Sources for this note

Compare Buckwheat macros per 100 calories

Equal weights and equal calories answer different questions. The values below show the grams of each macro for 100 calories of this food, using the same reference entry. They are not percentages, daily targets or a suggested serving.

Protein: 3.7 g
Fat: 0.7 g
Carbs: 21.6 g

Reference portion: cooked cup (168 g). This is an example amount, not a recommended portion. Weigh your food when possible: a cup, slice or piece can vary in size.

This entry describes a cooked portion. Use the weight after cooking; do not substitute the dry or raw weight.

Compare macros by serving weight

Portion	Calories	Protein	Fat	Carbs
50 g	46 kcal	1.7 g	0.3 g	10 g
100 g	92 kcal	3.4 g	0.6 g	19.9 g
168 g	155 kcal	5.7 g	1 g	33.4 g
200 g	184 kcal	6.8 g	1.2 g	39.8 g

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FAQ

How do I calculate macros for a serving of Buckwheat?

Multiply each per-100 g value by the serving weight and divide by 100. A 168 g portion gives about 5.7 g protein, 1 g fat and 33.4 g carbs.

Can I compare these macros with a food label?

First match the serving weight and preparation. Compare per 100 g with per 100 g, or scale both entries to the same portion. Use the package values for a specific branded product.

What are the macros in 1 tablespoon, cooked?

1 tablespoon, cooked weighs about 15 g. At this page's per-100 g values that is about 0.5 g protein, 0.1 g fat and 3 g carbs.

What are the macros in 1/2 cup, cooked?

1/2 cup, cooked weighs about 84 g. At this page's per-100 g values that is about 2.9 g protein, 0.5 g fat and 16.7 g carbs.

Is buckwheat good for calorie tracking?

Yes, as long as you track portion size. The biggest source of error is usually weight, sauces, oil and mixed ingredients.

How Buckwheat compares

No other food in this table has less protein per 100 g than Buckwheat.

Calories, protein, fat and carbs per 100 g
Food	Protein	Calories	Fat	Carbs
Buckwheat (this page)Least protein	3.4 g	92 kcal	0.6 g	19.9 g
Pasta	5 g	131 kcal	1.1 g	25 g
Spaghetti	5.8 g	157 kcal	0.9 g	30.9 g
Whole wheat pasta	5.3 g	124 kcal	0.5 g	26.5 g
Bread	9 g	265 kcal	3.2 g	49 g
White bread	8 g	266 kcal	3.3 g	49 g
Whole wheat breadMost protein	13 g	247 kcal	3.4 g	41 g

Data sources

Reference values are compiled from USDA FoodData Central, Open Food Facts and curated food databases. Your actual portion may differ by recipe, brand and cooking method.

Nutrition data methodology

Nutrition values are estimates for calorie tracking and may vary by recipe, brand, cooking method and portion size. Not medical advice.

Last updated: October 3, 2026