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Buckwheat (Cooked Groats): Fiber Breakdown, Calories, and Daily Value

Cooked buckwheat is gentle on the gut, and cooling it can turn some starch into prebiotic resistant starch. Full fiber profile and metabolic effects.

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🌿 1 serving cooked buckwheat (~150 g / 5.3 oz)

Grains & Cereals

🌿 Dietary Fiber

1 serving cooked buckwheat (~150 g / 5.3 oz) 4.05 g

Soluble

1.2 g (29%)

Insoluble

2.9 g (71%)

Per 100g: 2.7 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 serving cooked buckwheat (~150 g / 5.3 oz) 145.5 kcal

Per 100g: 97.0 kcal

Cooked buckwheat is light: about 97 kcal per 100 g and about 145 kcal per 150 g serving. Dry groats are much more calorie-dense—don't confuse the two.

⚡ Glycemic Index (GI)

1 serving cooked buckwheat (~150 g / 5.3 oz) 45 (Low)

Per 100g: 45

The glycemic index of cooked buckwheat is around 45, a low value, so blood sugar rises more gradually. The glycemic load of a 150 g serving is roughly 12–13.

💡 Types and forms of buckwheat

Cooked buckwheat has about 2.7 g fiber per 100 g; varieties differ mainly in texture and how quickly they cook.

🌿 Whole groats: Whole grains make a firmer porridge and take a bit longer to cook.

🌱 Split groats: They cook quickly into a soft porridge; fiber is similar, but the glycemic response may be a little higher.

🌾 Green buckwheat: Unroasted with a milder flavor; rinse well and soak before cooking.

✨ For easy digestion, choose well-cooked porridge. For a gentler blood-sugar response, cool it and gently reheat.

⚡ Quick Fiber Calculator (Buckwheat (Cooked Groats))

One click, no registration

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🟢 You ate 4.05 g of fiber — that is 13% of your daily norm (30 g)!

How Fiber and Nutrients in Buckwheat (Cooked Groats) Support Daily Wellness

How buckwheat helps with weight control

Cooked buckwheat adds volume, while fiber, protein, and slower-release carbs can help you feel satisfied longer.

Satiety Score

★ ★ ★ ★ ☆ 4.2 / 5.0

Good satiety: volume, protein, and fiber

Caloric Density 97 kcal / 100 g

Low calorie density for cooked porridge

How buckwheat affects digestion

Buckwheat is a fairly neutral cooked grain (pH around 6.2–6.8), so it does not usually irritate the gut lining and is often well tolerated. A standard 150–200 g serving of cooked buckwheat is generally considered low FODMAP.

Stomach «Softness» Scale

Irritating 8 / 10 (exceptionally well-tolerated; softer porridge or pureed kasha is easiest on delicate digestion) Ideal

GI Stimulation Score 🌿 Gentle gut rhythm Easy digestion without unnecessary irritation

Microbiome and blood sugar

🩸 Feeding the microbiome
Beneficial gut microbes can use soluble fiber and some resistant starch, turning them into short-chain fatty acids.

🛡️ Butyrate for the gut
Butyrate is one of those fatty acids; it feeds colon cells and helps support the gut's protective lining.

🌿 Blood sugar buffer
Fiber and buckwheat's special carbohydrates slow sugar absorption, so blood glucose rises more calmly after a meal.

Prebiotic value

4.1 g fiber RS3 after cooling

Feeds friendly bacteria

Glycemic buffer 🛡️ Glycemic buffer: GI 45, glycemic load ~12.5 per serving No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Buckwheat (Cooked Groats)

🥗 Raw form

Dry groats (before cooking)

Not for raw eating: Dry buckwheat is too hard, and its starch is poorly digested without cooking.
Dense starch: In raw groats, starch is packed into dense granules, and phytic acid can reduce mineral absorption.
Needs preparation: Rinsing, soaking, and cooking make the porridge softer and easier for your body to use.

🔥 Thermal processing

After cooking

Softened cell walls: Cell walls soften, making the porridge easier to digest.
Better mineral access: Heat lowers phytic acid's effect and helps your body absorb iron, magnesium, and zinc.
Easy to digest: Well-cooked porridge is a good choice when your stomach or intestines need gentle food.

Culinary Constructor & Alternatives

Best Food Combinations with Buckwheat (Cooked Groats)

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Power Lunch

Warm Buckwheat Bowl with Veggies and Seeds

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Buckwheat (Cooked Groats) Ingredient

+4.05 g

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Bell Pepper Ingredient

+3.0 g

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Pumpkin Seeds Ingredient

+2.0 g

🟢 Total in plate: 9.1 g of fiber (30% of norm)

💡 Quick prep: Cook buckwheat, slice bell pepper into strips, and sprinkle with pumpkin seeds. Vitamin C from the pepper can help your body use more of the plant iron in buckwheat.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🌾 Bulgur 4.5 g / 100g 🌽 Corn 2.7 g / 100g 🥣 Oatmeal 2.1 g / 100g 🌾 Pearl Barley 4.4 g / 100g