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Buckwheat Greens Salad Calories
Source of fiber, plant protein, and folate
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Buckwheat Greens Salad (150 g) has 123 calories. That works out to 82 calories per 100 g. It contains 22.8 g of carbs, 5.1 g of protein, 1.7 g of fat and 4.8 g of fiber. Its 168 µg of Vitamin K covers 140% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Buckwheat Greens Salad Nutrition Facts
Selected: 1 cup (chopped) · 150 g
123
KCAL / 150G
Carbs
22.8g
· 8% DV
Protein
5.1g
· 10% DV
Fat
1.7g
· 2% 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 72% · Protein 16% · Fat 12%
Buckwheat Greens Salad nutrition facts table · 1 cup (chopped) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 123 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 22.8 g | 8% |
| Fiber | 4.8 g | 17% |
| Protein | 5.1 g | 10% |
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 Chopped Buckwheat Greens Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 150 g | 123 kcal |
| ½ cup (chopped) | 75 g | 62 kcal |
| 100 g | 100 g | 82 kcal |
| 1 serving (small) | 120 g | 98 kcal |
| 1 serving (medium) | 180 g | 148 kcal |
| 1.5 cup (chopped) | 225 g | 185 kcal |
| 1 pack (medium) | 250 g | 205 kcal |
| 1 serving (large) | 280 g | 230 kcal |
| 2 cup (chopped) | 300 g | 246 kcal |
Calculated from 82 calories per 100 g.
Frequently Asked Questions About Buckwheat Greens Salad
What is Buckwheat Greens Salad?
Buckwheat Greens Salad combines cooked buckwheat groats with fresh greens and a dressing. It is a flexible dish rather than one fixed recipe; a homemade version using whole groats and fresh vegetables is minimally processed.
How do you cook buckwheat for Buckwheat Greens Salad?
Cook the buckwheat until tender but still holding its shape, then drain it well and let it cool before making Buckwheat Greens Salad. Avoid overcooking, which can make the grains soft and the finished salad mushy.
Should Buckwheat Greens Salad be served warm or cold?
Buckwheat Greens Salad is usually served chilled or at room temperature, so the grains have time to cool and the greens stay crisp. You can serve it slightly warm, but let the buckwheat stop steaming before adding delicate leaves.
What dressing works best for Buckwheat Greens Salad?
A lemon-and-olive-oil vinaigrette works well with Buckwheat Greens Salad because its brightness balances buckwheat’s earthy flavor. Add the dressing gradually, and toss it with the greens shortly before serving to keep them from wilting.
Can you make Buckwheat Greens Salad ahead of time?
Yes, you can make Buckwheat Greens Salad ahead by cooking and chilling the buckwheat in advance. Store it separately from the chopped greens and dressing, then combine everything just before serving for the freshest texture.
How long does Buckwheat Greens Salad keep in the fridge?
Buckwheat Greens Salad keeps for about 3–4 days in a covered container in the refrigerator. The greens soften sooner once dressed, so for make-ahead portions, keep the dressing separate and discard the salad if its smell or appearance changes.
What protein can you add to Buckwheat Greens Salad to make it a full meal?
Add chickpeas, white beans, a boiled egg, grilled chicken, or crumbled feta to make Buckwheat Greens Salad more substantial. Fold in cooked protein after the buckwheat has cooled, especially if you want the greens to stay crisp.
Can you use toasted buckwheat in Buckwheat Greens Salad?
Yes, toasted buckwheat groats work in Buckwheat Greens Salad and bring a deeper, nuttier flavor. Cook them according to their package directions, then drain and cool them well; toasted groats may have a firmer texture than untoasted ones.
Can Buckwheat Greens Salad be packed for lunch?
Yes, Buckwheat Greens Salad can be packed for lunch if it stays chilled until you eat it. Keep the dressing in a separate small container and add it at lunchtime to prevent the greens from becoming limp.
Can Buckwheat Greens Salad help with weight loss?
Buckwheat Greens Salad can be a filling meal choice because it includes fiber-rich grains and greens. It does not cause weight loss by itself; large amounts of oil, rich toppings, or oversized portions can change how filling the meal is.
Buckwheat Greens Salad Vitamins & Minerals
Vitamins
Vitamin K
168µg · 140% DV
Vitamin C
21.75mg · 24% DV
Vitamin A
195µg · 22% DV
Folate
63µg · 16% DV
Minerals
Manganese
0.93mg · 40% DV
Copper
0.29mg · 32% DV
Phosphorus
137mg · 20% DV
Magnesium
81mg · 19% DV
Potassium ⭐
401mg · 12% DV
Sodium
18mg · 1% DV
Buckwheat Greens Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat Greens Salad
To burn the 123 calories in 1 cup (chopped) (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 Greens Salad?
Buckwheat greens salad combines cooked buckwheat with leafy greens and often other chopped vegetables; the exact mix varies from kitchen to kitchen. Despite its name, buckwheat is not a type of wheat but a seed used much like a grain, giving the salad a pleasantly nutty flavour and a firm, chewy bite alongside crisp, fresh leaves.
It works as a light lunch or a side for grilled foods, and a lemon-and-olive-oil dressing suits its earthy taste. The salad provides fibre and plant protein, while the greens contribute folate. Add chickpeas if you want a more filling meal, or keep the dressing modest for a lighter serving.
How Nutritious Is Buckwheat Greens 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 Buckwheat Greens 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 Buckwheat Greens Salad Contain Allergens?
No known major allergens
Which Diets Is Buckwheat Greens Salad 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 Greens Salad Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.29g
POLYUNSATURATED
0.59g
Omega 6:3 ratio 3.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.