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Buckwheat and egg Calories
Detailed nutrition analysis with calories, glycemic index, vitamins and minerals.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Buckwheat and egg (150 g) has 215 calories. That works out to 143 calories per 100 g. It contains 24.8 g of carbs, 13.1 g of protein, 6.1 g of fat and 3.2 g of fiber. Its 19.5 µg of Biotin covers 65% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Buckwheat and egg Nutrition Facts
Selected: 1 serving (medium) · 150 g
215
KCAL / 150G
Carbs
24.8g
· 9% DV
Protein
13.1g
· 26% DV
Fat
6.1g
· 8% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 25% · Fat 27%
Buckwheat and egg nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 215 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0 g | |
| Sodium | 102 mg | 4% |
| Total carbohydrate | 24.8 g | 9% |
| Fiber | 3.2 g | 11% |
| Protein | 13.1 g | 26% |
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 Buckwheat and egg?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 215 kcal |
| 100 g | 100 g | 143 kcal |
| 1 serving (small) | 100 g | 143 kcal |
| 1 piece (medium) | 120 g | 172 kcal |
| 1 cup (medium) | 180 g | 257 kcal |
| 1 piece (large) | 180 g | 257 kcal |
| 1 serving (large) | 200 g | 286 kcal |
| 2 serving (double) | 300 g | 429 kcal |
Calculated from 143 calories per 100 g.
Frequently Asked Questions About Buckwheat and egg
How do you cook buckwheat and egg together?
Cook the buckwheat first, then stir it into beaten egg in a pan and cook until the egg is fully set. Add chopped vegetables or herbs for extra flavor. Using cooked groats helps the egg and buckwheat finish cooking evenly.
Can you eat buckwheat and eggs for breakfast?
Yes, buckwheat and eggs make a practical breakfast. Warm cooked buckwheat in a pan, add an egg, and cook until set; or serve a fried or boiled egg over the groats. Fresh fruit or vegetables can round out the meal.
Can you make buckwheat and egg into pancakes?
Yes, buckwheat and egg can be made into savory pancakes. Mix cooked, cooled buckwheat with beaten egg and spoon the mixture into a lightly oiled pan. Keep each pancake small so it holds together when you turn it.
Are buckwheat and egg good together?
Yes, buckwheat and egg work well together in a meal. The nutty flavor of buckwheat pairs with the mild taste of egg, and their different textures make a satisfying combination. Try adding greens, mushrooms, or a little cheese.
What can I add to buckwheat and egg?
Vegetables, herbs, and seasonings pair well with buckwheat and egg. Try spinach, mushrooms, scallions, black pepper, or paprika. Cook watery vegetables before adding the egg so they do not make the finished dish soggy.
Can buckwheat and egg be a filling meal?
Yes, a meal of buckwheat and egg can be filling because it combines a fibrous grain-like seed with protein from egg. Add vegetables or a side salad for more variety and a larger, balanced plate.
Can you put a raw egg in cooked buckwheat?
Yes, you can stir a raw egg into hot cooked buckwheat, but keep cooking and stirring until the egg is fully set. The residual heat alone may not cook it safely, especially if the buckwheat has cooled.
How do you store leftover buckwheat and egg?
Store leftover buckwheat and egg in a covered container in the refrigerator and avoid leaving it at room temperature for long. Discard it if it develops an unusual smell or appearance, and reheat only the portion you plan to eat.
Can you freeze buckwheat and egg?
You can freeze cooked buckwheat and egg, although the egg may become firmer or slightly rubbery after thawing. Cool the dish promptly, pack it airtight in a portion-sized container, and thaw it in the refrigerator before reheating thoroughly.
What goes well with buckwheat and egg for dinner?
A crisp salad, roasted vegetables, or plain yogurt goes well with buckwheat and egg at dinner. Serve the egg and buckwheat warm, with a fresh or tangy side to contrast their soft texture and nutty flavor.
Buckwheat and egg Vitamins & Minerals
Vitamins
Biotin
19.5µg · 65% DV
B12
0.75µg · 31% DV
B5
1.35mg · 27% DV
B2
0.33mg · 25% DV
Minerals
Manganese
1.08mg · 47% DV
Selenium
21µg · 38% DV
Copper
0.27mg · 30% DV
Phosphorus
206mg · 29% DV
Potassium ⭐
270mg · 8% DV
Sodium
102mg · 4% DV
Buckwheat and egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat and egg
To burn the 215 calories in 1 serving (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 Buckwheat and egg?
Buckwheat and egg brings cooked buckwheat groats together with egg in a simple, adaptable dish; the egg may be stirred through or served alongside. Despite its name, buckwheat is not a type of wheat but a seed used much like a grain. The pairing has no single standard recipe, and buckwheat is especially familiar in parts of Eastern Europe and Asia.
The groats turn tender with a pleasantly firm bite and an earthy, nutty flavour, while egg makes the meal more filling. Serve it warm for breakfast or a quick lunch, with greens, tomatoes or yoghurt. It offers protein and some fibre; use a light hand with oil if you want a less rich plate.
How Nutritious Is Buckwheat and egg?
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 Buckwheat and egg 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 Buckwheat and egg Contain Allergens?
Contains these allergens:
Which Diets Is Buckwheat and egg Good For?
Vegan
— Not 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
Buckwheat and egg Fat Profile
SATURATED
1.65g
MONOUNSATURATED
2.25g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 6.3:1
Above the ideal 4:1 (6.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.