Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Buckwheat greens salad mix Calories
Light, fiber-rich greens salad with buckwheat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Buckwheat greens salad mix (180 g) has 140 calories. That works out to 78 calories per 100 g. It contains 18.4 g of carbs, 5.6 g of protein, 4.7 g of fat and 5 g of fiber. Its 172.8 µg of Vitamin K covers 144% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Buckwheat greens salad mix Nutrition Facts
Selected: 1 serving (medium) · 180 g
140
KCAL / 180G
Carbs
18.4g
· 7% DV
Protein
5.6g
· 11% DV
Fat
4.7g
· 6% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 16% · Fat 31%
Buckwheat greens salad mix nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0 g | |
| Sodium | 104 mg | 5% |
| Total carbohydrate | 18.4 g | 7% |
| Fiber | 5 g | 18% |
| 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Buckwheat greens salad mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 140 kcal |
| 1 cup (chopped) | 55 g | 43 kcal |
| 1 piece (small) | 90 g | 70 kcal |
| 100 g | 100 g | 78 kcal |
| 2 cup (chopped) | 110 g | 86 kcal |
| 1 serving (large) | 260 g | 203 kcal |
| 1 piece (jumbo) | 320 g | 250 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Buckwheat greens salad mix
What is Buckwheat greens salad mix?
Buckwheat greens salad mix is a salad combining cooked buckwheat groats with fresh leafy greens. Depending on the recipe, it may also include crunchy vegetables, herbs, and a bright dressing; the ingredients are not fixed to one traditional formula.
How do you make Buckwheat greens salad mix?
Cook buckwheat groats until tender but still distinct, drain and cool them, then toss with washed, dried greens. Add a lemon-and-oil dressing just before serving so the leaves stay crisp rather than wilting.
Does Buckwheat greens salad mix use raw or cooked buckwheat?
Buckwheat greens salad mix is usually made with cooked buckwheat groats, not raw groats. Rinse the groats, simmer them until tender, and let them cool before combining them with delicate leaves.
Is buckwheat in Buckwheat greens salad mix actually wheat?
No. Despite its name, buckwheat is a seed from a plant unrelated to wheat, and it is naturally gluten-free. For someone who must strictly avoid gluten, cross-contact during processing or preparation can still matter.
What dressing goes best with Buckwheat greens salad mix?
A lemon, olive oil, and salt dressing complements Buckwheat greens salad mix without masking the nutty flavor of the groats. A little mustard or vinegar can add sharpness; dress the salad shortly before eating to preserve the greens.
Which greens work best in Buckwheat greens salad mix?
Peppery arugula, spinach, tender lettuce, and fresh herbs all work well in Buckwheat greens salad mix. Dry the leaves thoroughly after washing, and add delicate herbs or baby greens near serving time so they keep their texture.
Can you make Buckwheat greens salad mix ahead of time?
Yes. Cook and chill the buckwheat ahead, but store it separately from the greens and dressing. Combine everything shortly before serving; this keeps the leaves from becoming limp and prevents the groats from soaking up all the dressing.
How long does Buckwheat greens salad mix keep in the fridge?
Undressed Buckwheat greens salad mix keeps better than an already dressed salad, since moisture softens the leaves. Refrigerate leftovers promptly in a covered container and aim to eat them within a day or two for the best texture.
Can Buckwheat greens salad mix be served warm?
It can be served slightly warm, but very hot buckwheat will wilt the greens in Buckwheat greens salad mix. Let the groats cool until just warm, or serve them separately over the greens and add dressing at the table.
What can you add to Buckwheat greens salad mix to make it a full meal?
Add chickpeas, beans, tofu, eggs, or grilled chicken to Buckwheat greens salad mix for a more substantial meal. Chopped cucumber, roasted vegetables, or toasted seeds can also add contrasting texture without overwhelming the buckwheat.
Buckwheat greens salad mix Vitamins & Minerals
Vitamins
Vitamin K
172.8µg · 144% DV
Vitamin A
333µg · 37% DV
Folate
93.6µg · 23% DV
Vitamin C
17.1mg · 19% DV
Minerals
Manganese
0.81mg · 35% DV
Copper
0.22mg · 24% DV
Phosphorus
155mg · 22% DV
Magnesium
86mg · 20% DV
Potassium ⭐
459mg · 14% DV
Sodium
104mg · 5% DV
Buckwheat greens salad mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat greens salad mix
To burn the 140 calories in 1 serving (medium) (180 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 mix?
Buckwheat greens salad mix brings leafy salad greens together with cooked, cooled buckwheat groats. It is a flexible salad rather than a dish tied to one particular regional tradition. Despite its name, buckwheat is not wheat; its mild, earthy, slightly nutty flavour gives the fresh greens a more substantial base.
Serve it as a light lunch or alongside grilled food, with a simple dressing of olive oil and lemon. The leaves add freshness and crunch, while the buckwheat is tender and pleasantly chewy. It is a light, fibre-containing option, with 78 calories per 100 g. For a more filling meal, toss in chickpeas or another protein-rich topping, and dress the salad just before serving to keep the greens crisp.
How Nutritious Is Buckwheat greens salad mix?
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 mix 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 mix Contain Allergens?
No known major allergens
Which Diets Is Buckwheat greens salad mix 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
Buckwheat greens salad mix Fat Profile
SATURATED
0.58g
MONOUNSATURATED
1.28g
POLYUNSATURATED
1.33g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
Compare Buckwheat greens salad mix
Foods Similar to Buckwheat greens salad mix
Have another question about Buckwheat greens salad mix?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.