Buckwheat groats, raw has 343 kcal and 10 g fiber per 100 g dry. Oat soluble fiber is a soluble fiber that reduces LDL levels: a meta-analysis found 3+ g/day lowers LDL by 0.25 mmol/L (Ho et al., Am J Clin Nutr 2014). Cooking triples the weight, so 40 g dry becomes about 120 g cooked at ~55 kcal. Weigh dry for accuracy.
How should I track Buckwheat groats, raw?
Buckwheat groats, raw is high in magnesium. The key to tracking Buckwheat groats, raw is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.