1 cup (medium) of Buckwheat, cooked (155 g) has 143 calories. That works out to 92 calories per 100 g. It contains 30.8 g of carbs, 5.3 g of protein, 0.9 g of fat and 4.2 g of fiber. Its 0.8 mg of Manganese covers 34% of the Daily Value. Its glycemic index is 49 (medium), so it raises blood sugar at a moderate pace.

What is Buckwheat, cooked?

Cooked buckwheat is made by simmering buckwheat groats in water or stock until tender. It can be served simply, or cooked pilaf-style with onion and a little oil. Despite its name, buckwheat is not a type of wheat. Across parts of Eastern Europe and Russia, cooked groats are also a familiar everyday side dish.

The kernels are soft but usually stay distinct, with a mild, earthy flavour. Serve cooked buckwheat alongside roasted vegetables, beans or meat, or use it as a base for a warm bowl. It offers fibre and plant protein; a 100 g serving has 2.7 g of fibre. For a lighter preparation, go easy on the oil and add vegetables or herbs for freshness.

Buckwheat, cooked Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

19.9g

· 7% DV

Protein

3.4g

· 7% DV

Fat

0.6g

· 1% DV

Fiber

2.7g

· 10% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 81% · Protein 14% · Fat 5%

Buckwheat, cooked Vitamins & Minerals

Vitamins

0.13mg · 8% DV

0.07mg · 6% DV

1mg · 6% DV

0.23mg · 5% DV

Minerals

Manganese

1mg · 43% DV

Magnesium

51mg · 12% DV

Phosphorus

70mg · 10% DV

Zinc

1mg · 9% DV

How Nutritious Is Buckwheat, cooked?

Nutrient density

High

65/ 100

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

49/ 100

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.

Buckwheat, cooked Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Buckwheat, cooked

To burn the 92 calories in 100 g:

🚶

23min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Buckwheat, cooked 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, cooked Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Buckwheat, cooked 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

Buckwheat, cooked Fat Profile

SATURATED

0.13g

MONOUNSATURATED

0.09g

POLYUNSATURATED

0.19g

⚖️

Omega 6:3 ratio 6.3:1

Above the ideal 4:1 (6.3:1).

Compare Buckwheat, cooked

🌾vs🍚

Buckwheat, cooked vs Bulgur Pilaf28 kcal fewer per 100 g

→🌾vs🍝

Buckwheat, cooked vs Whole wheat pasta32 kcal fewer per 100 g

→🌾vs🥖

Buckwheat, cooked vs Breadstick318 kcal fewer per 100 g

→🌾vs🥯

Buckwheat, cooked vs Simit248 kcal fewer per 100 g

→

Foods Similar to Buckwheat, cooked

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Buckwheat, cooked

How do you cook buckwheat, cooked?

To make cooked buckwheat, rinse the groats, drain them well, then simmer them in water or stock until tender. Toasting the dry groats briefly before adding liquid brings out a nuttier flavour; let them stand covered after cooking.

Why does cooked buckwheat turn mushy?

Cooked buckwheat turns mushy when it absorbs too much liquid or is simmered for too long. Use only enough liquid to soften the groats, avoid frequent stirring, and take the pan off the heat as soon as they are tender.

Is cooked buckwheat the same as kasha?

Not always. Kasha commonly means toasted buckwheat groats, while cooked buckwheat may be made from toasted or untoasted groats. Toasted groats have a deeper, nuttier flavour and are less likely to taste grassy.

Should you rinse buckwheat before cooking it?

Yes, rinse buckwheat groats in a fine-mesh sieve under cool running water before cooking. This removes dust or loose debris; drain them thoroughly if you plan to toast them, since wet groats will steam rather than brown.

Can cooked buckwheat replace rice in a meal?

Yes, cooked buckwheat can replace rice as a side or bowl base, though its earthy, nutty flavour and slightly chewy texture are more pronounced. It works especially well with roasted vegetables, mushrooms, beans, and savoury sauces.

What goes well with cooked buckwheat?

Cooked buckwheat pairs well with mushrooms, roasted vegetables, lentils, eggs, or grilled meat. Add herbs and a bright dressing or sauce to complement its earthy flavour and keep a simple bowl from tasting dry.

How long does cooked buckwheat last in the fridge?

Cooked buckwheat keeps for about 3–4 days in the refrigerator when stored in a covered container and chilled promptly. Reheat only the amount you need, and make sure it is steaming hot throughout before eating.

Can you freeze cooked buckwheat?

Yes, cooked buckwheat freezes well when portioned into airtight containers or freezer bags after cooling. Thaw it in the refrigerator or reheat it from frozen with a splash of water to restore moisture.

Can you eat cooked buckwheat cold?

Yes, cooked buckwheat can be eaten cold once it has been cooled and refrigerated safely. Toss it into a grain salad with chopped vegetables, herbs, and a tangy dressing, or add it to a packed lunch.

Is cooked buckwheat a good choice for people with diabetes?

Cooked buckwheat can fit into a diabetes-conscious meal, but its carbohydrates can still raise blood glucose and portion size matters. Pairing it with vegetables and protein can make a more balanced meal; ask your clinician or dietitian for advice tailored to your care plan.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026