Guide

Buckwheat gives around 13 g of protein per 100 g dry groats, and a cooked cup often lands near 6 g, based on how it’s cooked.

Raw buckwheat typically lands near 11 g of protein per 100 g, while cooked buckwheat drops near 6 g per 100 g because water adds weight.

Cooked buckwheat delivers about 3.4 g of protein per 100 g when measured as plain, cooked groats (kasha) with no added fat.

Raw buckwheat groats run around 11 g protein per 100 g; cooked buckwheat groats sit near 6 g protein per 100 g.

One cup of cooked buckwheat groats has about 5.7 grams of protein, while one cup of dry roasted groats has about 19.2 grams.

Buckwheat and quinoa both add solid plant protein, with quinoa usually edging higher per cooked bite while buckwheat often shines in texture and everyday

Most BSN protein bars land near 230 calories with 20g protein, plus fiber and sugar alcohols that may upset some stomachs.

A cup of cooked buckwheat or cooked oats lands near 5–6 g of protein; oats usually edge ahead on amino-acid balance.

One scoop usually lands in the 150–200 calorie range with 22–25g protein, while carbs, fat, and sugars shift by formula and flavor.

One scoop of SYNTHA-6 (47 g) lists 200 calories with 22 g protein, 15 g carbs, and 6 g fat.