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Buckwheat omelet Calories
Protein-rich omelet made with buckwheat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Buckwheat omelet (120 g) has 202 calories. That works out to 168 calories per 100 g. It contains 13.4 g of carbs, 10.9 g of protein, 11.3 g of fat and 2.2 g of fiber. Its 13.2 µg of Biotin covers 44% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Buckwheat omelet Nutrition Facts
Selected: 1 piece (medium) · 120 g
202
KCAL / 120G
Carbs
13.4g
· 5% DV
Protein
10.9g
· 22% DV
Fat
11.3g
· 14% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 22% · Fat 51%
Buckwheat omelet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 202 kcal | |
| Total fat | 11.3 g | 14% |
| Saturated fat | 3.12 g | 16% |
| Trans fat | 0.04 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 13.4 g | 5% |
| Fiber | 2.2 g | 8% |
| Protein | 10.9 g | 22% |
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 Medium Buckwheat omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 202 kcal |
| ½ piece (half) | 60 g | 101 kcal |
| 1 piece (small) | 90 g | 151 kcal |
| 100 g | 100 g | 168 kcal |
| 1 serving (medium) | 140 g | 235 kcal |
| 1 cup (diced) | 150 g | 252 kcal |
| 1 piece (large) | 160 g | 269 kcal |
| 1 serving (large) | 200 g | 336 kcal |
| 1 piece (jumbo) | 220 g | 370 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Buckwheat omelet
What is in a buckwheat omelet?
A buckwheat omelet combines eggs with buckwheat flour or cooked buckwheat groats. Recipes may also include milk or water and fillings such as herbs, cheese, or vegetables; the buckwheat gives it a nuttier flavor than a plain omelet.
How do you make a buckwheat omelet?
Whisk eggs with buckwheat flour, or fold in cooked buckwheat groats, then cook the mixture in a lightly oiled pan over medium heat. Let the base set before folding or turning so the omelet holds together.
Can you make a buckwheat omelet with leftover cooked buckwheat?
Yes, leftover cooked buckwheat works well in a buckwheat omelet. Drain it if wet, stir it into beaten eggs, and cook until the egg is fully set; chilled groats may need a little extra time to warm through.
Why does my buckwheat omelet turn out dry or rubbery?
A buckwheat omelet can turn dry or rubbery if it cooks too long or over high heat. Cook it gently and take it off the heat as soon as the egg has set, since buckwheat flour can make an overcooked omelet feel especially dense.
Does a buckwheat omelet taste like regular eggs?
No, a buckwheat omelet has a more earthy, nutty flavor than a plain egg omelet. Buckwheat flour gives a smoother, more uniform taste, while cooked groats add distinct chewy pieces.
What goes well with a buckwheat omelet?
Fresh herbs, sautéed mushrooms, spinach, or a little cheese pair well with a buckwheat omelet. A crisp salad or roasted vegetables make a good side, while toppings with strong flavors can overwhelm buckwheat’s naturally earthy taste.
Can you freeze a buckwheat omelet?
Yes, you can freeze a buckwheat omelet, though its texture may become softer after thawing. Cool it completely, wrap individual portions airtight, and thaw in the refrigerator before reheating until hot throughout.
Is a buckwheat omelet filling?
Yes, a buckwheat omelet can make a filling meal because it combines protein-rich eggs with buckwheat. Adding vegetables can increase its volume, while serving it with rich sauces or several sides changes how substantial the meal is.
Is a buckwheat omelet good for people with diabetes?
A buckwheat omelet can fit into many diabetes meal plans, but the amount of buckwheat flour and the rest of the meal affect its carbohydrate load. Monitor your personal response and ask your diabetes care team for advice tailored to you.
Can you use buckwheat flour instead of groats in a buckwheat omelet?
Yes, buckwheat flour can replace cooked groats in a buckwheat omelet, but it changes the texture from pleasantly grainy to more even and tender. Whisk the flour into the eggs gradually to avoid lumps.
Buckwheat omelet Vitamins & Minerals
Vitamins
Biotin
13.2µg · 44% DV
B12
0.62µg · 26% DV
B2
0.34mg · 26% DV
B5
0.94mg · 19% DV
Minerals
Selenium
19µg · 35% DV
Phosphorus
202mg · 29% DV
Manganese
0.5mg · 22% DV
Copper
0.17mg · 19% DV
Sodium
252mg · 11% DV
Potassium ⭐
222mg · 7% DV
Buckwheat omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat omelet
To burn the 202 calories in 1 piece (medium) (120 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 omelet?
Buckwheat omelet combines beaten eggs with buckwheat flour or cooked buckwheat for a hearty, home-style variation on an omelet. Despite its name, buckwheat is not wheat; it brings a gently earthy, nutty flavour and a little more texture to the eggs. Recipes vary, so the buckwheat may be mixed into the eggs or folded through the cooked omelet.
Serve it warm for breakfast or a quick lunch, with tomatoes, greens or a simple salad. It offers protein from the eggs, while buckwheat adds some fibre and substance. Fresh herbs work well, and a non-stick pan with just a little oil keeps the dish lighter without losing its satisfying texture.
How Nutritious Is Buckwheat omelet?
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 omelet 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 omelet Contain Allergens?
Contains these allergens:
Which Diets Is Buckwheat omelet 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 omelet Fat Profile
SATURATED
3.12g
MONOUNSATURATED
4.2g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 16.2:1
Above the ideal 4:1 (16.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.