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Buckwheat dry to cooked weight: 100 g = 376 g
Roasted buckwheat groats cook to about 375.8% of their dry weight in USDA's data: 100 g dry becomes about 376 g of kasha, and a 60 g portion about 226 g.
Raw and cooked, both ways
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An estimate from USDA data. Cooking time, heat and the piece itself move the result.
Buckwheat groats (kasha): every method
| Method | Yield | 100 g raw | 150 g raw | 200 g raw |
|---|---|---|---|---|
| Cooked in water | 375.8% | 376 g | 564 g | 752 g |
| Method | Raw, per 100 g | Cooked, per 100 g | Source |
|---|---|---|---|
| Cooked in water | 346 kcal · 11.7 g protein | 92 kcal · 3.4 g protein | derived from dry matter · FDC 170685, FDC 170686 |
How much water buckwheat takes
USDA's dry groats hold 8.4 g of water per 100 g; its cooked groats 75.6 g. Buckwheat absorbs the water it simmers in and keeps the rest, so the converter holds the dry part constant: (100 − 8.41) ÷ (100 − 75.63) = 3.76. A drier kasha, cooked with less water, weighs less; a soft porridge weighs more.
A worked example
Simmer 60 g of dry buckwheat and expect about 226 g. The dry entry gives 208 kcal and 7 g of protein; the cooked entry, for 226 g, gives 208 kcal too. The energy stays where it was and the weight grows.
Cups and grams
FoodData Central weighs a US cup of dry roasted groats at 164 g and a cup of cooked groats at 168 g. A cup measures volume, and cooked buckwheat is fluffy, so a cup of it holds far less food than a cup of dry groats.
From cooked back to dry
A 250 g bowl of cooked buckwheat started as about 67 g of dry groats: 250 ÷ 3.758 = 66.5. The cooked entry gives it 230 kcal, and the dry entry gives those 66.5 g 230 kcal as well.
Buckwheat in boiling bags
Boil-in-bag buckwheat cooks in more water than it absorbs. Weigh the drained contents and log them against the cooked entry, or weigh the bags dry before they go in.
Roasted or green?
The converter's pair is for roasted groats, the brown kind sold as kasha. For green, unroasted buckwheat, the same seed without the roasting, paler and milder, weigh it dry and use a dry entry.
Sources
- USDA FoodData Central, SR Legacy: buckwheat groats, roasted, dry, 170685 and cooked, 170686.
- The yield is derived from the pair's water content; the USDA Table of Cooking Yields for Meat and Poultry covers meat and poultry only.
See also oats and bulgur, or open the raw to cooked weight converter.