Energy
middle half118 kcalthis record per 100 g
- Corpus median
- 125 kcal
- Middle 50%
- 113–146 kcal
Based on 14 records reporting energy.
Pasta, rice & grainsmoderate variability
Buckwheat groats calories: 201 per 1 cup, cooked (170 g)
This exact USDA record reports 201 calories for 1 cup, cooked (170 g). That answer belongs to this description and weight; it is not a universal value for every meal that shares the name.
Quick facts
1 cup, cooked · 170 g
- Calories
- 201 kcal
- Protein
- 5.5 g
- Carbohydrate
- 32.3 g
- Total fat
- 6.7 g
- Fiber
- 4.4 g
- Sodium
- 289 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 1 cup, cooked · 170 g
201calories
Buckwheat groats
- Protein
- 5.5 g
- Carbs
- 32.3 g
- Fat
- 6.7 g
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
Nutrition facts, household measures, preparation notes and USDA sources
The editorial read
The useful answer has a weight, a composition, and an identity
Portion: the cited record reports about 201 calories for 1 cup, cooked at 170 grams. On a fixed-weight basis, the same record contains 118 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 5.5 g protein, 4.4 g fiber, and 289 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is buckwheat groats, roasted, cooked, representing 95.2% of the record’s listed input weight. The record contains 3 source-input rows in all. These are provenance for a standardized calculation, not a recipe for your plate.
The source calls its underlying survey portion “Quantity not specified,” but it separately lists 1 cup, cooked at the identical weight. We use the familiar household label here without changing the source calculation.
The household measures attached to this record span roughly 100–590 calories across the listed portions. That is a set of scaled examples—not a confidence interval, a recommendation, or a claim about the full universe of recipes.
Calculated from the smallest and largest usable household measures listed by USDA for this exact FNDDS record; not a confidence interval.
Record-specific decision brief
What the numbers say—and what choice still belongs to you
This analysis belongs to USDA FDC 2708362: “Buckwheat groats.” It separates gram-weight arithmetic, corpus context, label signals, and record selection so one number does not have to answer four different questions.
01 · Portion arithmetic
Three weights, one fixed composition
For FDC 2708362, each row multiplies the published per-100-gram values by its stated weight. “1 oz, dry, yields” through “1 cup, dry, yields” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 1 oz, dry, yieldsUSDA-listed household measure | 85 g | 100 kcal | 2.8 g | 2.2 g | 145 mg |
| 1 cup, cookedUSDA-listed household measure | 170 g | 201 kcal | 5.5 g | 4.4 g | 289 mg |
| 1 cup, dry, yieldsUSDA-listed household measure | 500 g | 590 kcal | 16.2 g | 13 g | 850 mg |
02 · Fixed-weight context
Where 100 grams sits inside Pasta, noodles, cooked grains
The comparison set contains 14 exact records in the Pasta, noodles, cooked grains USDA category. Here, “middle half” describes FDC 2708362’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
middle half3.2 gthis record per 100 g
- Corpus median
- 3.4 g
- Middle 50%
- 2.9–4.5 g
Based on 14 records reporting protein.
Dietary fiber
middle half2.6 gthis record per 100 g
- Corpus median
- 2.2 g
- Middle 50%
- 1.3–3.9 g
Based on 14 records reporting dietary fiber.
Sodium
middle half170 mgthis record per 100 g
- Corpus median
- 205 mg
- Middle 50%
- 169–234 mg
Based on 14 records reporting sodium.
03 · FDA label lens
The strongest strength-side and tradeoff-side signals
At FDC 2708362’s 170 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Magnesium; the larger tradeoff-side percentage is Saturated fat. Percentages use FDA label Daily Values, whose general “high” guide begins at 20% Daily Value. This is not an overall score or a personalized target.
Strength-side signals
Magnesium83 mg
≈ 20% DV. This does not cross the FDA’s 20% ‘high’ guide.
Dietary fiber4.4 g
≈ 16% DV. This does not cross the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Saturated fat2.7 g
≈ 13% DV. This does not cross the FDA’s 20% ‘high’ guide.
Sodium289 mg
≈ 13% DV. This does not cross the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Buckwheat groats,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2708361 alternative, and its source-formulation identity.
- 01
Listed portion span: 1 oz, dry, yields to 1 cup, dry, yields
USDA assigns those measures 85 g and 500 g. At this record’s fixed composition, scaled energy moves from 100 kcal to 590 kcal.
- 02
Record choice: compare with FDC 2708361
At an equal 100 g, this record has 1 g more protein than “Barley.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Formulation anchor: Buckwheat groats, roasted, cooked
The source formulation has 3 input rows; Buckwheat groats, roasted, cooked supplies 95.2% of listed input weight. Those are standardized formulation inputs, not final plated percentages.
05 · Exact-record choice
Select by literal evidence, not the shortest name
Keep this record when the exact wording “Buckwheat groats” fits. Inspect FDC 2708361 when the exact wording “Barley” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Buckwheat groats
- Exact source wording
- “Buckwheat groats”
- Source identity
- USDA FDC 2708362 · FNDDS 56200510
- Source inputs unique in this pair
- Buckwheat groats, roasted, cooked
Inspect this alternative when its fields fit better
Barley
- Exact source wording
- “Barley”
- Source identity
- USDA FDC 2708361 · FNDDS 56200410
- Source inputs unique in this pair
- Barley, pearled, cooked
Choose the closest description
Which USDA record fits your meal?
Begin with the exact USDA description, then compare preparation, additions, and gram weight. A nearby record is useful only when its identity is closer—not simply because its name sounds familiar.
On smaller screens, focus a nutrition table and scroll horizontally to read every column.
| Exact record | Source serving | Calories / 100 g | Protein / 100 g | Fat / 100 g | Fiber / 100 g | Sodium / 100 g |
|---|---|---|---|---|---|---|
| This recordBuckwheat groats | 170 g201 kcal | 118 kcal | 3.2 g | 4 g | 2.6 g | 170 mg |
| Millet | 170 g201 kcal | 118 kcal | 3.5 g | 1 g | 1.3 g | 168 mg |
| Bulgur, fat added | 140 g169 kcal | 121 kcal | 2.9 g | 5.1 g | 4.2 g | 243 mg |
| Couscous, plain, cooked | 160 g178 kcal | 111 kcal | 3.8 g | 0.2 g | 1.4 g | 189 mg |
| Pasta, vegetable, cooked | 140 g179 kcal | 128 kcal | 4.5 g | 0.1 g | 4.3 g | 99 mg |
| Rice noodles, cooked | 175 g187 kcal | 107 kcal | 1.8 g | 0.2 g | 1 g | 250 mg |
| Noodles, cooked | 160 g219 kcal | 137 kcal | 4.5 g | 2.1 g | 1.2 g | 236 mg |
How to compare FDC 2708362: its source amount is 170 g; every 100-gram column removes portion size from the record-to-record comparison. Neither denominator determines your plate’s weight or recipe.
Household measures
Compare listed portions
For FDC 2708362, the 3 displayed measures scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 cup, cooked
201 kcal
170 g
1 oz, dry, yields
100 kcal
85 g
1 cup, dry, yields
590 kcal
500 g
At a glance
Nutrient signals in the source amount
For FDC 2708362, Magnesium is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Magnesium
83.3 mg≈ 20% Daily ValueDietary fiber
4.4 g≈ 16% Daily ValueSaturated fat
2.7 g≈ 13% Daily ValueThe percentages above apply to FDC 2708362’s 170 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Source-serving signals
What stands out in this record
These 2 calculated observations describe FDC 2708362 at 170 g—not a measured or recommended plate.
- The representative USDA portion supplies 4.4 g dietary fiber, about 16% of the Daily Value used on U.S. labels.
- The representative USDA portion contains 289 mg sodium, about 13% of the Daily Value used on U.S. labels.
Nutrition facts
Compare the source serving with 100 grams
Values are rounded for readability. The source serving is 170 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 201 kcal 118 kcal | Not established Not established |
| Protein | 5.5 g 3.2 g | Not shown Not shown |
| Carbohydrate | 32.3 g 19 g | 12% 7% |
| Total fat | 6.7 g 4 g | 9% 5% |
| Dietary fiber | 4.4 g 2.6 g | 16% 9% |
| Sugars | 1.5 g 0.9 g | Not established Not established |
| Sodium | 289 mg 170 mg | 13% 7% |
| Saturated fat | 2.7 g 1.6 g | 13% 8% |
| Monounsaturated Fat | 1.8 g 1.1 g | Not established Not established |
| Polyunsaturated Fat | 1.2 g 0.7 g | Not established Not established |
| Cholesterol | 10.2 mg 6 mg | 3% 2% |
| Potassium | 144.5 mg 85 mg | 3% 2% |
| Calcium | 13.6 mg 8 mg | 1% 1% |
| Iron | 1.3 mg 0.8 mg | 7% 4% |
| Magnesium | 83.3 mg 49 mg | 20% 12% |
| Vitamin C | 0 mg 0 mg | 0% 0% |
| Vitamin D | 0.2 µg 0.1 µg | 1% 1% |
| Vitamin A | 59.5 µg 35 µg | 7% 4% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 124.1 g 73 g | Not established Not established |
For FDC 2708362, approximate percentages divide the displayed 170 g amount by FDA label Daily Values; they are not personalized targets. “Not established” means FDA sets no Daily Value for that row. Protein %DV remains unshown because adult-label use depends on regulatory context.
Inside the source record
Source formulation behind this USDA record
USDA links FDC 2708362 to 3 source inputs totaling 208.1 g in its standardized formulation. Publishing that exact provenance makes “Buckwheat groats” inspectable beside similarly named records.
How to read this
3 listed components
The largest listed inputs by source weight are Buckwheat groats, roasted, cooked, Table fat, NFS, Salt, table. The order and weights below come from the standardized USDA formulation, so they offer context for this exact database entry.
208.1 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Buckwheat groats, roasted, cookedUSDA ingredient 20010 | 1 C | 198 g | 95.2% |
| 2 | Salt, tableUSDA ingredient 2047 · encyclopedia page available | 0.13 TS | 0.8 g | 0.4% |
| 3 | Table fat, NFSUSDA ingredient 81100000 · encyclopedia page available | 2 TS | 9.3 g | 4.5% |
USDA shorthand in this evidence
- NFS means “not further specified.” The record intentionally leaves the exact subtype, size, or preparation unresolved.
Exact-record context
What makes this USDA record distinct?
For FDC 2708362, the close-record rule searches the USDA “Pasta, noodles, cooked grains” category for shared description terms or source inputs. Any surviving pair is compared per 100 grams, so unlike source-serving sizes cannot manufacture the nutrient difference.
This record
Buckwheat groats
- USDA category
- Pasta, noodles, cooked grains
- FDC ID
- 2708362
- FNDDS code
- 56200510
Closest inspectable record
Barley
- USDA category
- Pasta, noodles, cooked grains
- FDC ID
- 2708361
- FNDDS code
- 56200410
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 118 kcal | 139 kcal | −21 kcal |
| Protein | 3.2 g | 2.2 g | +1 g |
| Carbohydrate | 19 g | 27.2 g | −8.2 g |
| Total fat | 4 g | 2.7 g | +1.2 g |
| Dietary fiber | 2.6 g | 3.7 g | −1.1 g |
| Sodium | 170 mg | 199 mg | −29 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 21 less calories, 1 g more protein, and 8.2 g less carbohydrate than “Barley.”
Only this record lists Buckwheat groats, roasted, cooked. Only the comparison record lists Barley, pearled, cooked. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
5 of the six displayed differences clear the documented materiality screen. It is a reading aid, not a health rating.
Formulation evidence
The listed formulations differ
The formulation rows differ, but the source data do not isolate which component caused any nutrient difference. Input weights describe the standardized formulation—not final plated proportions.
Shared listed inputs: Salt, table; Table fat, NFS.
Listed only in this record: Buckwheat groats, roasted, cooked.
Listed only in the comparison: Barley, pearled, cooked.
Portion evidence
The listed portion sets differ
This record’s reference amount is 170 g; a familiar listed measure is 1 cup, cooked (170 g).
The comparison record’s reference amount is 170 g; a familiar listed measure is 1 cup, cooked (170 g).
Use the 100-gram row to compare FDC 2708362 with FDC 2708361 at equal mass; use their 170 g and 170 g source amounts only for portion matching.
Evidence boundary: FDC 2708362 versus FDC 2708361 is a comparison of standardized source records—not a measurement of your meal, an overall food-quality rank, or proof that one input caused a difference.
Review the full pasta, noodles, cooked grains source category → Read the calculation and selection methodology →
Uncertainty, made actionable
What can change this estimate?
This is a standardized USDA survey-food profile, not a measurement of every preparation. Actual nutrition can change with amount served, cooked-to-dry ratio, sauce or mix-ins, added fat.
For “Buckwheat groats,” resolve amount served first, then move through the remaining 3 published levers. Unknowns should remain visible rather than expanding every assumption at once.
- 01
amount served
When composition is held constant, nutrient totals scale directly with grams. A 20% weight correction produces the same 20% correction to the scaled totals.
- 02
cooked-to-dry ratio
Match the food state before matching the number. Cooking, draining, or added liquid can change grams and concentration even when the food name barely changes.
- 03
sauce or mix-ins
Check whether the exact source description already includes it. If not, keep the addition separate rather than silently folding it into the base record.
- 04
added fat
Match the named cooking-fat state when possible. Fat used, retained, or left behind is preparation information that a dish name alone cannot recover.
How we estimated this
The arithmetic is simple; the provenance is the point
FDC 2708362 comes from FoodData Central Survey Foods (FNDDS). Its 118 kcal per 100 g becomes 201 kcal at 170 g through nutrient per portion = nutrient per 100 g × portion grams ÷ 100; this page adds no second nutrition estimate.
About the serving label: USDA describes the underlying survey portion as “Quantity not specified.” The separately listed 1 cup, cooked has the same gram weight, so the familiar label can be shown without changing the calculation.
Data cycle: 2021–2023, published October 31, 2024
FoodData Central ID: 2708362
FNDDS food code: 56200510
The scaling for FDC 2708362 can be exact while the match to “Buckwheat groats” is wrong. That is why this profile keeps its 170 g weight, 3-row source formulation, and selection uncertainty beside the arithmetic.
Source release October 31, 2024. Review USDA’s data-type documentation ↗ · Read Feast’s full nutrition methodology.