Cooked Buckwheat Groats
The time-honoured grain of Russia and Europe (kasha / buckwheat): triangular, naturally gluten-free seeds with a distinctive nutty, earthy flavour. Cooked buckwheat has a low glycemic index (≈49) and is packed with complete plant protein, zinc and magnesium.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A wonderful golden alternative to white rice and pasta at lunch; it gives deep fullness and calm, comfortable energy and supports stable blood sugar remarkably well.
Best preparation methods
Soak the groats briefly, then cook 1 cup of buckwheat in 2 cups of water with a pinch of salt and some olive oil for 15 minutes, until the water is absorbed and the grains are tender but still hold their shape.
Important Nutritional Note
Buckwheat is rich in the unique antioxidant rutin, which supports flexible, strong blood vessels, and it is an exceptional choice for people with diabetes and coeliac disease.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 92 kcal | 138 kcal |
| Protein | 3.4 g | 5.1 g |
| Carbohydrate | 20 g | 30 g |
| Available carbohydrate | 17.3 g | 26 g |
| Fat | 0.6 g | 0.9 g |
| Dietary fibre | 2.7 g | 4.1 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Grains & starches with a glycemic index (35), it ranks 12 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Cooked Buckwheat Groats good for weight loss?
It can fit a balanced plan with portion control: a 150 g portion gives 138 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Cooked Buckwheat Groats affect blood sugar?
Its glycemic index is 49 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 150 g portion has a glycemic load of 12.7 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Cooked Buckwheat Groats?
A typical 150 g portion of Cooked Buckwheat Groats provides about 138 kcal, 5.1 g protein, 30 g carbohydrate, 0.9 g fat and 4.1 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.