1 cup (medium) of Buckwheat Pasta (Cooked) (140 g) has 154 calories. That works out to 110 calories per 100 g. It contains 31.5 g of carbs, 5.9 g of protein, 0.8 g of fat and 3.8 g of fiber. Its 0.3 mg of Copper covers 31% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

What is Buckwheat Pasta (Cooked)?

Cooked buckwheat pasta is pasta made with flour from buckwheat, a seed-like grain with a naturally earthy, slightly nutty flavour. It is not the same as wheat pasta, and recipes can vary in how much buckwheat they use. Once cooked, it is tender with a pleasantly firm bite, and its robust taste works well with savoury sauces.

Buckwheat noodles have a long place in East Asian food traditions, including Japanese soba; this pasta can also be served much like other pasta, with vegetables, herbs or a simple tomato sauce. It provides fibre and is low in fat, with 4.2 g of protein per 100 g. Pair it with vegetables and beans for a more filling meal, and check the packet if you need a reliably gluten-free product.

Buckwheat Pasta (Cooked) Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

22.5g

· 8% DV

Protein

4.2g

· 8% 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 80% · Protein 15% · Fat 5%

Buckwheat Pasta (Cooked) Vitamins & Minerals

Vitamins

1.1mg · 7% DV

Biotin

1.5µg · 5% DV

0.2mg · 4% DV

0.04mg · 3% DV

Minerals

Manganese

1mg · 43% DV

Zinc

1mg · 9% DV

Phosphorus

60mg · 9% DV

Magnesium

32mg · 8% DV

How Nutritious Is Buckwheat Pasta (Cooked)?

Nutrient density

High

62/ 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 Pasta (Cooked) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Buckwheat Pasta (Cooked)

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

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

Is Buckwheat Pasta (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 Pasta (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 Pasta (Cooked) 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 Pasta (Cooked) Fat Profile

SATURATED

0.12g

MONOUNSATURATED

0.08g

POLYUNSATURATED

0.18g

⚖️

Omega 6:3 ratio 6.5:1

Above the ideal 4:1 (6.5:1).

Compare Buckwheat Pasta (Cooked)

🍝vs🍚

Buckwheat Pasta (Cooked) vs Bulgur Pilaf10 kcal fewer per 100 g

→🍝vs🍝

Buckwheat Pasta (Cooked) vs Whole wheat pasta14 kcal fewer per 100 g

→🍝vs🥖

Buckwheat Pasta (Cooked) vs Breadstick300 kcal fewer per 100 g

→🍝vs🥯

Buckwheat Pasta (Cooked) vs Simit230 kcal fewer per 100 g

→

Foods Similar to Buckwheat Pasta (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 Pasta (Cooked)

What is buckwheat pasta made from?

Buckwheat pasta is made with buckwheat flour, though some products combine it with other flours or ingredients. Despite its name, buckwheat is not a type of wheat; recipes and textures vary between products.

What does buckwheat pasta taste like?

Buckwheat pasta usually has a more pronounced, earthy and slightly nutty flavor than conventional wheat pasta. Its texture can be more tender or crumbly, so robust sauces and gentle mixing work well.

How do you stop buckwheat pasta from breaking apart?

Avoid overcooking buckwheat pasta and stir it gently, especially after it is cooked. If reheating leftovers, add a little water or sauce and warm them slowly rather than tossing them vigorously.

Is buckwheat pasta the same as soba?

No. Soba is a Japanese noodle, often made with buckwheat flour, while buckwheat pasta can come in many pasta shapes and recipes. Some soba also contains wheat flour, so the terms are not interchangeable.

What sauce goes well with buckwheat pasta?

Tomato, mushroom, garlic and olive-oil sauces pair well with buckwheat pasta’s earthy flavor. A creamy sauce also works, but keep it light enough that it does not overwhelm the pasta’s distinctive taste.

Can you use cooked buckwheat pasta in a pasta salad?

Yes, cooked buckwheat pasta works in a cold pasta salad. Let it cool, then fold in vegetables, herbs and dressing gently; its more delicate texture can break if you toss it roughly.

How should you reheat cooked buckwheat pasta?

Reheat cooked buckwheat pasta in a covered pan over low heat with a splash of water or sauce. You can also microwave it covered, stirring partway through so it warms evenly without drying out.

Can cooked buckwheat pasta be frozen?

Yes, cooked buckwheat pasta can be frozen, although thawing may make it softer or more fragile. Freeze it in a sealed container, then warm it gently with sauce rather than stirring it hard.

Why is buckwheat pasta darker than regular pasta?

Buckwheat flour naturally gives pasta a darker color than many wheat-flour pastas. The shade varies with the flour and recipe, so a darker appearance by itself does not mean the pasta has spoiled.

Is buckwheat pasta healthier than regular pasta?

Buckwheat pasta can offer a different mix of nutrients and a more pronounced flavor, but it is not automatically healthier for everyone. Compare the ingredients and choose the type that fits your meals and needs.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 26, 2026