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Artichoke zucchini buckwheat salad Calories
Source of fiber, plant protein, and folate
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Artichoke zucchini buckwheat salad (180 g) has 158 calories. That works out to 88 calories per 100 g. It contains 32.6 g of carbs, 5.9 g of protein, 1.3 g of fat and 6.5 g of fiber. Its 0.8 mg of Manganese covers 37% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Artichoke zucchini buckwheat salad Nutrition Facts
Selected: 1 cup (chopped) · 180 g
158
KCAL / 180G
Carbs
32.6g
· 12% DV
Protein
5.9g
· 12% DV
Fat
1.3g
· 2% DV
Fiber
6.5g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 14% · Fat 7%
Artichoke zucchini buckwheat salad nutrition facts table · 1 cup (chopped) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 158 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0 g | |
| Sodium | 16 mg | 1% |
| Total carbohydrate | 32.6 g | 12% |
| Fiber | 6.5 g | 23% |
| Protein | 5.9 g | 12% |
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 Cup of Chopped Artichoke zucchini buckwheat salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 180 g | 158 kcal |
| ½ cup (chopped) | 90 g | 79 kcal |
| 100 g | 100 g | 88 kcal |
| 1 serving (small) | 150 g | 132 kcal |
| 1 serving (medium) | 220 g | 194 kcal |
| 1 pack (medium) | 250 g | 220 kcal |
| 1.5 cup (chopped) | 270 g | 238 kcal |
| 1 serving (large) | 320 g | 282 kcal |
Calculated from 88 calories per 100 g.
Frequently Asked Questions About Artichoke zucchini buckwheat salad
How do you make artichoke zucchini buckwheat salad?
Cook the buckwheat until tender but still distinct, then drain it well. Cook the artichoke and zucchini, let excess moisture evaporate, and toss them with the buckwheat, olive oil, lemon juice, salt, and fresh herbs. Serve the salad warm or chilled.
Can artichoke zucchini buckwheat salad be served warm?
Yes, artichoke zucchini buckwheat salad is good warm or cold. For a warm version, combine the cooked ingredients while they are still slightly warm and dress just before serving; for a chilled version, cool everything first so the zucchini stays firm.
Should you use fresh or canned artichokes in artichoke zucchini buckwheat salad?
Either fresh or cooked canned artichokes work in artichoke zucchini buckwheat salad. Trim and cook fresh artichokes until tender; drain canned artichokes thoroughly and pat them dry, since their extra liquid can dilute the dressing and soften the buckwheat.
How should you cook buckwheat for artichoke zucchini buckwheat salad?
Rinse the buckwheat before cooking it for artichoke zucchini buckwheat salad, and stop cooking when the groats are tender but not mushy. Drain thoroughly and spread them out to cool; this prevents clumping and helps them hold their shape when tossed with vegetables.
What dressing goes with artichoke zucchini buckwheat salad?
A lemon and olive oil dressing complements artichoke zucchini buckwheat salad particularly well. Add chopped parsley, dill, or mint for freshness, and season gradually so the artichokes remain noticeable. Toss the salad shortly before serving rather than letting it sit in excess dressing.
What can you serve with artichoke zucchini buckwheat salad?
Artichoke zucchini buckwheat salad can be a light meal on its own or served with soup, grilled vegetables, or baked tofu. For a fuller spread, pair it with a simple protein dish; its lemony, herbal flavor works best alongside food that is not heavily sauced.
Can you make artichoke zucchini buckwheat salad ahead of time?
Yes, you can prepare artichoke zucchini buckwheat salad ahead. Cook the buckwheat and vegetables, cool them, and store them separately; combine them and add the dressing shortly before serving. This keeps the zucchini from releasing too much moisture into the salad.
How long does artichoke zucchini buckwheat salad keep in the fridge?
Artichoke zucchini buckwheat salad keeps for about three days in a sealed container in the refrigerator. Chill it promptly after serving, take out only the portion you need, and avoid repeatedly leaving the whole container at room temperature.
What can replace zucchini in artichoke zucchini buckwheat salad?
Roasted red pepper or grilled eggplant can replace zucchini in artichoke zucchini buckwheat salad. Both give the dish a different texture and flavor, so cool them and drain off excess oil or liquid before mixing them with the buckwheat and artichokes.
Is artichoke zucchini buckwheat salad filling enough for lunch?
Yes, artichoke zucchini buckwheat salad can make a satisfying lunch because buckwheat and vegetables provide fiber and plant protein. Add tofu, beans, or another protein-rich accompaniment if you want a more substantial meal, and keep the dressing moderate.
Artichoke zucchini buckwheat salad Vitamins & Minerals
Vitamins
Folate
68.4µg · 17% DV
Vitamin K
19.44µg · 16% DV
B6
0.23mg · 14% DV
B1
0.16mg · 13% DV
Minerals
Manganese
0.85mg · 37% DV
Copper
0.31mg · 34% DV
Phosphorus
164mg · 23% DV
Magnesium
88mg · 21% DV
Potassium ⭐
436mg · 13% DV
Sodium
16mg · 1% DV
Artichoke zucchini buckwheat salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Artichoke zucchini buckwheat salad
To burn the 158 calories in 1 cup (chopped) (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 zucchini buckwheat salad?
Artichoke zucchini buckwheat salad brings cooked buckwheat together with artichokes and zucchini. It is better understood as a flexible modern salad than as a dish with one clear regional origin: buckwheat is familiar in parts of Eastern Europe, while artichokes are strongly associated with Mediterranean cooking.
Serve it warm or chilled as a light lunch, or alongside a main course. The buckwheat gives the salad a pleasantly tender, slightly nutty base, while the vegetables keep it fresh and soft in texture. It provides fibre and plant protein, with 3.6 g of fibre per 100 g. For a brighter, lighter finish, dress it with lemon and a modest amount of olive oil, and add fresh herbs if you like.
How Nutritious Is Artichoke zucchini buckwheat salad?
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 zucchini buckwheat salad 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 zucchini buckwheat salad Contain Allergens?
No known major allergens
Which Diets Is Artichoke zucchini buckwheat salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Artichoke zucchini buckwheat salad Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.