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Boiled buckwheat salad Calories
High in fiber and magnesium, gluten-free, plant-based protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled buckwheat salad (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 30.8 g of carbs, 5.6 g of protein, 2.3 g of fat and 4.8 g of fiber. Its 0.3 mg of Copper covers 33% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Boiled buckwheat salad Nutrition Facts
Selected: 1 cup (medium) · 150 g
165
KCAL / 150G
Carbs
30.8g
· 11% DV
Protein
5.6g
· 11% DV
Fat
2.3g
· 3% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 13% · Fat 13%
Boiled buckwheat salad nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 4.5 mg | 0% |
| Total carbohydrate | 30.8 g | 11% |
| Fiber | 4.8 g | 17% |
| Protein | 5.6 g | 11% |
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 salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 165 kcal |
| 1 piece (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 cup (small) | 100 g | 110 kcal |
| 1 serving (medium) | 120 g | 132 kcal |
| 1 serving (large) | 180 g | 198 kcal |
| 1 cup (large) | 200 g | 220 kcal |
| 1 piece (large) | 200 g | 220 kcal |
| 1 bottle (large) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Boiled buckwheat salad
How do you make boiled buckwheat salad?
Boiled buckwheat salad is made by tossing cooked, cooled buckwheat with chopped vegetables, herbs, and dressing. Try cucumber, tomato, parsley, and spring onion with olive oil and lemon juice; add the dressing gradually so the grains stay distinct.
What ingredients go well in boiled buckwheat salad?
Cucumber, tomato, red onion, parsley, and leafy herbs all work well in boiled buckwheat salad. Add chickpeas or crumbled feta for a more substantial meal, or olives and lemon for a sharper, Mediterranean-style flavor.
How do you keep boiled buckwheat salad from getting mushy?
To keep boiled buckwheat salad from getting mushy, cook the grains only until tender and drain them well. Let them cool before mixing, and add watery vegetables and dressing shortly before serving rather than leaving everything combined for hours.
Is boiled buckwheat salad served cold or warm?
Boiled buckwheat salad is usually served cold or at room temperature, especially when it includes raw vegetables and a citrus dressing. You can use the grains while slightly warm, but let them cool first if you want crisp vegetables and a fresher texture.
What dressing is best for boiled buckwheat salad?
A lemon-and-olive-oil dressing is a simple match for boiled buckwheat salad. For extra tang, add Dijon mustard or vinegar; for a sweeter, more robust flavor, use a little pomegranate molasses, tasting as you go so it does not overpower the grains.
Can you make boiled buckwheat salad ahead of time?
Yes, you can prepare boiled buckwheat salad ahead, but keep the dressing and juicy vegetables separate until serving. Store the cooked grains covered in the refrigerator, then combine everything shortly before the meal to preserve the salad’s texture.
How long does boiled buckwheat salad last in the fridge?
Boiled buckwheat salad keeps for about 3 days in a covered container in the refrigerator. If it already contains cucumber or tomato, it may release water and soften over time; stir it before serving and discard it if it smells or looks spoiled.
Can you freeze boiled buckwheat salad?
Freezing fully assembled boiled buckwheat salad is not recommended: fresh vegetables turn watery and limp after thawing. You can freeze plain cooked buckwheat instead, then thaw it in the refrigerator and add fresh vegetables, herbs, and dressing when you make the salad.
Is boiled buckwheat salad good for weight loss?
Boiled buckwheat salad can be a filling meal choice when it includes plenty of vegetables and a sensible amount of dressing. Large additions of oil, cheese, nuts, or other toppings can make it more energy-dense, so portion those according to your needs.
Can people with diabetes eat boiled buckwheat salad?
People with diabetes can include boiled buckwheat salad in a meal, but buckwheat still contains carbohydrates and can affect blood glucose. Pairing it with vegetables and a protein source may make the meal more balanced; ask your clinician or dietitian for personal guidance.
Boiled buckwheat salad Vitamins & Minerals
Vitamins
B5
0.6mg · 12% DV
B6
0.18mg · 11% DV
B3
1.65mg · 10% DV
Biotin
3µg · 10% DV
Minerals
Copper
0.3mg · 33% DV
Manganese
0.75mg · 33% DV
Magnesium
72mg · 17% DV
Phosphorus
90mg · 13% DV
Potassium ⭐
135mg · 4% DV
Sodium
4.5mg · 0% DV
Boiled buckwheat salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled buckwheat salad
To burn the 165 calories in 1 cup (medium) (150 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 salad?
Boiled buckwheat salad combines cooked, cooled buckwheat with vegetables, herbs and a dressing. Despite its name, buckwheat is not a type of wheat; the salad has no single defining recipe and can be adapted with ingredients common in many cuisines.
The grains are tender with a pleasantly firm bite, making the salad good served chilled or at room temperature. Toss it with cucumber, tomatoes, fresh herbs and lemon or vinegar for a simple lunch, or serve it alongside grilled vegetables, fish or other mains. It offers fibre and plant-based protein, and buckwheat is naturally gluten-free. Add beans or chickpeas for a more filling meal, or keep the dressing light for a fresher side.
How Nutritious Is Boiled 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 Boiled 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 Boiled buckwheat salad Contain Allergens?
No known major allergens
Which Diets Is Boiled buckwheat salad 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 salad Fat Profile
SATURATED
0.45g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.