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Boiled sprouted buckwheat Calories
Fiber-rich, source of magnesium and phosphorus, sprouted pseudocereal
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled sprouted buckwheat (170 g) has 172 calories. That works out to 101 calories per 100 g. It contains 36 g of carbs, 6.5 g of protein, 1.4 g of fat and 5.4 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Boiled sprouted buckwheat Nutrition Facts
Selected: 1 cup (medium) · 170 g
172
KCAL / 170G
Carbs
36g
· 13% DV
Protein
6.5g
· 13% DV
Fat
1.4g
· 2% DV
Fiber
5.4g
· 19% 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%
Boiled sprouted buckwheat nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.29 g | 1% |
| Trans fat | 0 g | |
| Sodium | 6.8 mg | 0% |
| Total carbohydrate | 36 g | 13% |
| Fiber | 5.4 g | 19% |
| Protein | 6.5 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 Cup of Boiled sprouted buckwheat?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 172 kcal |
| 1 tablespoon (whole) | 12 g | 12 kcal |
| 1 ounce (whole) | 28 g | 28 kcal |
| ½ cup (half) | 85 g | 86 kcal |
| 100 g | 100 g | 101 kcal |
| 1 serving (small) | 120 g | 121 kcal |
| 1 serving (large) | 200 g | 202 kcal |
| 1 bottle (jumbo) | 250 g | 253 kcal |
| 1.5 cup (large) | 255 g | 258 kcal |
Calculated from 101 calories per 100 g.
Frequently Asked Questions About Boiled sprouted buckwheat
How do you use boiled sprouted buckwheat?
Boiled sprouted buckwheat works both warm and chilled. Add it to salads, soups, or grain bowls, or serve it like a pilaf with herbs, vegetables, and a dressing. Its mild, nutty flavor pairs well with savory toppings.
What is the difference between boiled sprouted buckwheat and regular buckwheat?
Boiled sprouted buckwheat has been germinated before cooking, while regular boiled buckwheat is cooked without that step. Sprouting changes the kernels’ texture and flavor; boiling then softens them. It is still buckwheat, a seed rather than a true cereal grain.
Does boiled sprouted buckwheat need to be cooked again?
No, boiled sprouted buckwheat is already cooked and can be eaten cold or warmed before serving. If it has been refrigerated, reheat it evenly until steaming hot, or add it straight to a hot soup or skillet.
Why does boiled sprouted buckwheat turn mushy?
Boiled sprouted buckwheat turns mushy when it absorbs too much water or cooks for too long. Drain it thoroughly and avoid vigorous stirring; for a salad, spread the cooked kernels out to cool so they do not steam together.
How do you store boiled sprouted buckwheat?
Store boiled sprouted buckwheat in a covered container in the refrigerator once it has cooled, and use it within a few days. Do not leave it at room temperature for an extended period; discard it if it smells sour, feels slimy, or shows mold.
Can you freeze boiled sprouted buckwheat?
Yes, boiled sprouted buckwheat can be frozen. Cool it completely, portion it into airtight containers, and freeze. Thawed kernels may be softer than freshly cooked ones, so use them in soups, stews, or warm bowls where a slight texture change matters less.
What does boiled sprouted buckwheat taste like?
Boiled sprouted buckwheat tastes mildly nutty and earthy, with a tender, chewy texture when cooked well. Try it with lemon, fresh herbs, garlic, or roasted vegetables; a punchy dressing can make its relatively mild flavor more noticeable.
Is boiled sprouted buckwheat a good choice for breakfast?
Yes, boiled sprouted buckwheat can make a savory or sweet breakfast. Warm it with milk or a plant-based drink and top it with fruit and cinnamon, or pair it with eggs and sautéed vegetables for a savory bowl.
Can people with diabetes eat boiled sprouted buckwheat?
People with diabetes can include boiled sprouted buckwheat in a meal, but the portion and accompanying foods affect the meal’s blood-sugar response. Its fiber does not guarantee a particular response; ask your dietitian or clinician how it fits your individual plan.
Is boiled sprouted buckwheat safe to eat if it was sprouted at home?
Yes, if it was handled hygienically, cooked thoroughly, and refrigerated promptly after boiling. Raw sprouts can carry harmful bacteria even when they look fresh, so cooking is the safer choice, especially for people at higher risk of foodborne illness.
Boiled sprouted buckwheat Vitamins & Minerals
Vitamins
B3
2.38mg · 15% DV
B1
0.14mg · 12% DV
Biotin
3.4µg · 11% DV
B6
0.15mg · 9% DV
Minerals
Manganese
0.71mg · 31% DV
Copper
0.27mg · 30% DV
Phosphorus
162mg · 23% DV
Magnesium
88mg · 21% DV
Potassium ⭐
162mg · 5% DV
Sodium
6.8mg · 0% DV
Boiled sprouted buckwheat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled sprouted buckwheat
To burn the 172 calories in 1 cup (medium) (170 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 sprouted buckwheat?
Boiled sprouted buckwheat is made by sprouting buckwheat groats and then simmering them until tender. Though often cooked and served like a grain, buckwheat is a naturally gluten-free pseudocereal, not a type of wheat. Sprouting gives the kernels a fresh, earthy note while keeping their pleasantly nutty character.
The tender grains work well in salads, soups and warm bowls, or as a side in place of rice. For breakfast, try them with yoghurt and fruit; for a savoury meal, pair them with vegetables, herbs and a bright dressing. Boiled sprouted buckwheat provides fibre and some plant protein, with little fat. Add plenty of vegetables for a lighter, more varied bowl, or prepare a batch ahead for quick meals.
How Nutritious Is Boiled sprouted buckwheat?
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 sprouted buckwheat 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 sprouted buckwheat Contain Allergens?
No known major allergens
Which Diets Is Boiled sprouted buckwheat 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 sprouted buckwheat Fat Profile
SATURATED
0.29g
MONOUNSATURATED
0.41g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 9.8:1
Above the ideal 4:1 (9.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.