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Artichoke Buckwheat Pilaf Calories
Source of fiber and plant protein
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Artichoke Buckwheat Pilaf (180 g) has 227 calories. That works out to 126 calories per 100 g. It contains 37.4 g of carbs, 6.3 g of protein, 6.3 g of fat and 6.1 g of fiber. Its 0.9 mg of Manganese covers 38% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Artichoke Buckwheat Pilaf Nutrition Facts
Selected: 1 serving (medium) · 180 g
227
KCAL / 180G
Carbs
37.4g
· 14% DV
Protein
6.3g
· 13% DV
Fat
6.3g
· 8% DV
Fiber
6.1g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 11% · Fat 24%
Artichoke Buckwheat Pilaf nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 227 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 0.81 g | 4% |
| Trans fat | 0 g | |
| Sodium | 261 mg | 11% |
| Total carbohydrate | 37.4 g | 14% |
| Fiber | 6.1 g | 22% |
| Protein | 6.3 g | 13% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Artichoke Buckwheat Pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 227 kcal |
| 1 tablespoon (small) | 18 g | 23 kcal |
| ½ cup (small) | 90 g | 113 kcal |
| 100 g | 100 g | 126 kcal |
| 1 cup (medium) | 180 g | 227 kcal |
| 1 serving (large) | 250 g | 315 kcal |
| 1 pack (medium) | 250 g | 315 kcal |
| 1 serving (extra large) | 320 g | 403 kcal |
Calculated from 126 calories per 100 g.
Frequently Asked Questions About Artichoke Buckwheat Pilaf
What is artichoke buckwheat pilaf made of?
Artichoke buckwheat pilaf is made with buckwheat groats, artichokes, onion, oil, and cooking liquid. Lemon and fresh herbs such as dill are common additions, while some versions include carrots or spring onions for extra flavor.
How do you cook artichoke buckwheat pilaf so the groats stay separate?
Rinse and drain the buckwheat groats, then cook them gently with the artichokes and liquid without frequent stirring. Let the pilaf stand covered after cooking so the groats absorb excess moisture instead of turning mushy.
Can you make artichoke buckwheat pilaf with frozen artichokes?
Yes, frozen artichokes work well in artichoke buckwheat pilaf. Thaw and drain them first to avoid adding excess water, then stir them in near the end of cooking so they do not become overly soft.
How do you prepare fresh artichokes for artichoke buckwheat pilaf?
Trim the tough outer leaves and remove the fuzzy center before adding fresh artichokes to artichoke buckwheat pilaf. Keep the cut pieces in water with lemon juice while you work to slow browning, then drain them before cooking.
Is artichoke buckwheat pilaf a traditional Turkish dish?
Artichoke buckwheat pilaf is a contemporary combination rather than a single, standardized traditional Turkish recipe. It brings together buckwheat, used in regional Turkish cooking, with artichokes often enjoyed in olive-oil dishes, especially in the Aegean style.
Should artichoke buckwheat pilaf be served hot or cold?
Artichoke buckwheat pilaf can be served either warm or at room temperature. An olive-oil version with lemon and herbs is pleasant at room temperature, while a warm serving benefits from resting covered briefly after cooking.
What can you serve with artichoke buckwheat pilaf?
Serve artichoke buckwheat pilaf with a crisp green salad, roasted vegetables, or a bowl of yogurt. These sides complement its earthy groats and tender artichokes without overpowering the lemon and herbs often used in the dish.
Can you use rice instead of buckwheat in artichoke buckwheat pilaf?
Yes, rice can replace buckwheat in artichoke pilaf, but the result has a softer, more familiar rice-pilaf texture. Adjust the cooking liquid and timing for the rice you use, and add tender artichokes later so they keep their shape.
How long does artichoke buckwheat pilaf keep in the refrigerator?
Artichoke buckwheat pilaf keeps for about three days in a covered container in the refrigerator. Cool it promptly, reheat only the portion you plan to eat, and add a splash of water if the groats have dried out.
Can artichoke buckwheat pilaf be frozen?
Yes, artichoke buckwheat pilaf can be frozen in individual portions, although the artichokes may soften after thawing. Cool it before packing, thaw it in the refrigerator, and reheat gently with a little water.
Artichoke Buckwheat Pilaf Vitamins & Minerals
Vitamins
B3
2.43mg · 15% DV
B5
0.76mg · 15% DV
Vitamin K
16.56µg · 14% DV
B6
0.23mg · 14% DV
Minerals
Manganese
0.86mg · 37% DV
Copper
0.32mg · 36% DV
Phosphorus
169mg · 24% DV
Magnesium
94mg · 22% DV
Potassium ⭐
396mg · 12% DV
Sodium
261mg · 11% DV
Artichoke Buckwheat Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Artichoke Buckwheat Pilaf
To burn the 227 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Artichoke Buckwheat Pilaf?
Artichoke Buckwheat Pilaf is a pilaf-style dish made with buckwheat groats and artichoke, often cooked with onion and olive oil. Buckwheat is technically a seed, but it is used much like a grain; this combination suits Mediterranean-inspired home cooking and makes a hearty plant-based side or light main. It is not tied to one definitive recipe, so ingredients and seasoning vary.
The buckwheat stays pleasantly firm, with a nutty flavour that complements tender, mildly sweet artichoke. Serve it warm alongside a salad, grilled vegetables or a simple protein, or enjoy it as a meal on its own. It provides fibre and plant protein; use a modest amount of oil and plenty of artichoke for a lighter plate.
How Nutritious Is Artichoke Buckwheat Pilaf?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Artichoke Buckwheat Pilaf Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Artichoke Buckwheat Pilaf Contain Allergens?
No known major allergens
Which Diets Is Artichoke Buckwheat Pilaf Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Artichoke Buckwheat Pilaf Fat Profile
SATURATED
0.81g
MONOUNSATURATED
3.74g
POLYUNSATURATED
1.39g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.