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Buckwheat Groats has a low glycemic index of 54 (typical range 48 to 60). A serving of 1 cup (168 g) has a glycemic load of 16, which is medium. Per 100 g it provides 92 calories, 3.4 g protein, 19.9 g carbohydrate (2.7 g fiber, 0.9 g sugars) and 0.6 g fat.
Serving used for glycemic load: 1 cup (168 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 92 kcal | 155 kcal |
| Protein | 3.4 g | 5.7 g |
| Carbohydrate | 19.9 g | 33.5 g |
| Fiber | 2.7 g | 4.5 g |
| Sugars | 0.9 g | 1.5 g |
| Fat | 0.6 g | 1 g |
| Saturated fat | 0.1 g | 0.2 g |
| Sodium | 4 mg | 7 mg |
| Potassium | 88 mg | 148 mg |
Other grains with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Semolina | 55 | 15 |
| Buckwheat | 54 | 13 |
| Oats | 55 | 13 |
| Bulgur | 48 | 12 |
| Couscous | 65 | 12 |
Buckwheat Groats has a glycemic index of 54, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 1 cup (168 g) serving is 16, which is medium.
Glycemic load is the better guide, because it accounts for portion size. A serving of buckwheat groats has a glycemic load of 16 (medium). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Buckwheat Groats has 92 calories per 100 g, and about 155 calories in a 1 cup (168 g) serving.
Buckwheat Groats is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Buckwheat groats, roasted, cooked” (FDC 170686). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
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