Buckwheat groats
Low GI
GL 59.6 per cup (170 g) · GL 35 per 100 g
- High dietary fiber content
- Moderate glycemic load per 100g
Buckwheat groats has a glycemic index of 49 (Low). One cup (170 g) adds a glycemic load of 59.6.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #170286 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g It has a significantly lower glycemic load and carbohydrate content, making it ideal for managing insulin resistance.
Finely chopped cauliflower (cauliflower rice) - GL 11 per 100 g It offers a more complete amino acid profile while maintaining a similar fiber content and a slightly better glycemic profile.
Cooked Quinoa
Forms of Buckwheat groats
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Buckwheat groats is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup | 170 g | 59.6 |
Nutrition Facts (per 100g)
per 100g
| Calories | 343 kcal |
| Carbohydrates | 71.5 g |
| Sugars (Total) | 0.9 g |
| Natural | 0.9 g |
| Added | 0 g |
| Fiber | 10 g |
| Soluble | 3 g |
| Insoluble | 7 g |
| Protein | 13.3 g |
| Fat | 3.4 g |
| Saturated | 0.7 g |
| Unsaturated | 2.7 g |
| Sodium | 1 mg |
Processing Level
Why this score?
- High dietary fiber content
- Good source of plant-based protein
- Low glycemic index
- Moderate glycemic load per 100g
- High net carbohydrate density
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Buckwheat groats?
Buckwheat groats has a glycemic index of 49 (Low). One cup (170 g) has a glycemic load of 59.6; per 100 g the glycemic load is 35.
Is Buckwheat groats good for people with insulin resistance?
Buckwheat groats has a low glycemic index (49), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Buckwheat groats has the lowest glycemic load?
Among the forms of Buckwheat groats in this database, Buckwheat groats boiled has the lowest glycemic load (11 per 100 g).
Check Buckwheat groats in the Logi app, with your portion.
