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Boiled buckwheat pasta Calories
Gluten-free grain alternative with moderate protein and minerals
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled buckwheat pasta (140 g) has 139 calories. That works out to 99 calories per 100 g. It contains 28.1 g of carbs, 7.1 g of protein, 0.8 g of fat and 3.8 g of fiber. Its 0.5 mg of Manganese covers 21% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Boiled buckwheat pasta Nutrition Facts
Selected: 1 cup (medium) · 140 g
139
KCAL / 140G
Carbs
28.1g
· 10% DV
Protein
7.1g
· 14% DV
Fat
0.8g
· 1% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 19% · Fat 5%
Boiled buckwheat pasta nutrition facts table · 1 cup (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 139 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.17 g | 1% |
| Trans fat | 0 g | |
| Sodium | 4.2 mg | 0% |
| Total carbohydrate | 28.1 g | 10% |
| Fiber | 3.8 g | 14% |
| Protein | 7.1 g | 14% |
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 Boiled buckwheat pasta?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 139 kcal |
| 2 ounce (mini) | 56 g | 55 kcal |
| ½ cup (small) | 70 g | 69 kcal |
| 1 serving (small) | 90 g | 89 kcal |
| 100 g | 100 g | 99 kcal |
| 1 serving (medium) | 160 g | 158 kcal |
| 1 cup (large) | 180 g | 178 kcal |
| 1 piece (jumbo) | 220 g | 218 kcal |
| 1 serving (large) | 240 g | 238 kcal |
Calculated from 99 calories per 100 g.
Frequently Asked Questions About Boiled buckwheat pasta
How long should you boil buckwheat pasta?
Boil buckwheat pasta for the time given on its package, since shapes and recipes differ. Start checking a little before that time: it can turn soft quickly, and a taste test is more reliable than the clock alone.
Is boiled buckwheat pasta the same as soba?
No, boiled buckwheat pasta is not necessarily soba. Soba is a Japanese noodle, and recipes vary: some use buckwheat with wheat flour, while others contain mostly or entirely buckwheat.
Why does boiled buckwheat pasta turn mushy?
Boiled buckwheat pasta usually turns mushy because it has cooked too long. Buckwheat pasta can be more delicate than conventional wheat pasta, so check it early and drain it as soon as it reaches the texture you want.
What sauces go well with boiled buckwheat pasta?
Boiled buckwheat pasta pairs well with earthy mushroom sauces, tomato sauces, and garlicky olive-oil dressings. Its robust, nutty flavor also works with herbs and roasted vegetables; toss gently to keep the noodles intact.
Can you use boiled buckwheat pasta in a cold salad?
Yes, boiled buckwheat pasta works in a cold salad. Rinse it briefly with cold water to stop the cooking, drain it thoroughly, then toss with crunchy vegetables, herbs, and a bright vinaigrette.
How should you store leftover boiled buckwheat pasta?
Store leftover boiled buckwheat pasta in a covered container in the refrigerator and eat it within about 3–4 days. Cool it promptly rather than leaving it out for an extended time, and discard it if its smell or appearance changes.
Can you freeze boiled buckwheat pasta?
Yes, you can freeze boiled buckwheat pasta, though thawed noodles may be softer or more fragile. Freeze meal-sized portions in airtight containers, then use them in soup or a pan-fried dish where a change in texture matters less.
Does boiled buckwheat pasta have a strong taste?
Boiled buckwheat pasta has a distinctive earthy, slightly nutty flavor, but it is not usually overpowering. A simple sauce lets that flavor come through, while tomato, garlic, or mushrooms can balance it.
Does boiled buckwheat pasta work in a stir-fry?
Yes, boiled buckwheat pasta can be used in a stir-fry, but add it near the end because it can break apart with vigorous cooking. Toss it gently with the vegetables and sauce just long enough to heat through.
Is boiled buckwheat pasta a good choice for weight loss?
Boiled buckwheat pasta can fit into a weight-loss meal, especially when served with vegetables and a filling protein source. Its name alone does not make it a weight-loss food; portion size and the rest of the meal still matter.
Boiled buckwheat pasta Vitamins & Minerals
Vitamins
B3
1.68mg · 11% DV
B1
0.11mg · 9% DV
Biotin
2.52µg · 8% DV
B6
0.13mg · 8% DV
Minerals
Manganese
0.49mg · 21% DV
Selenium
11µg · 20% DV
Copper
0.17mg · 19% DV
Phosphorus
109mg · 16% DV
Potassium ⭐
123mg · 4% DV
Sodium
4.2mg · 0% DV
Boiled buckwheat pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled buckwheat pasta
To burn the 139 calories in 1 cup (medium) (140 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 Boiled buckwheat pasta?
Boiled buckwheat pasta is pasta made with buckwheat flour, cooked until tender. Despite its name, buckwheat is not wheat; the pasta’s shape and exact ingredients vary by product. It has a gently earthy, nutty flavour and a pleasantly firm bite when not overcooked. Serve it warm with tomato sauce, sautéed vegetables or a simple olive-oil dressing, or cool it for a grain-style salad. In Turkey, it also works well alongside yoghurt or as part of a vegetable-centred meal.
It is relatively low in fat and offers some fibre and a moderate amount of protein, with 5.1 g per 100 g. Add beans, lentils or vegetables for a more filling bowl. If you need to avoid gluten, check the product’s ingredients and manufacturing information.
How Nutritious Is Boiled buckwheat pasta?
Nutrient density
Medium
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 Boiled buckwheat pasta Processed?
NOVA 3
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 Boiled buckwheat pasta Contain Allergens?
No known major allergens
Which Diets Is Boiled buckwheat pasta 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
Boiled buckwheat pasta Fat Profile
SATURATED
0.17g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.28g
Omega 6:3 ratio 8.3:1
Above the ideal 4:1 (8.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.