1 serving (medium) of Buckwheat Pilaf (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 33.8 g of carbs, 5.4 g of protein, 1.2 g of fat and 4.1 g of fiber. Its 0.7 mg of Manganese covers 29% of the Daily Value. Its glycemic index is 54 (medium), so it raises blood sugar at a moderate pace.

What is Buckwheat Pilaf?

Buckwheat Pilaf is made by cooking hulled buckwheat groats in the style of a pilaf. Despite its name, buckwheat is not wheat; the groats are a seed commonly used in Eastern European and Russian home cooking, often cooked with onion and stock or water.

The grains are pleasantly firm and separate, with an earthy, nutty flavour. Serve it as a side for roasted vegetables, meat or beans, or enjoy a bowl on its own with a spoonful of yoghurt. It is naturally gluten-free and offers fibre and magnesium; a 100 g portion contains 2.7 g of fibre. For a lighter version, use just enough oil to soften the onion, then cook the groats in water or a light stock.

Buckwheat Pilaf Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

22.5g

· 8% DV

Protein

3.6g

· 7% DV

Fat

0.8g

· 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 13% · Fat 6%

Buckwheat Pilaf Vitamins & Minerals

Vitamins

0.13mg · 8% DV

Biotin

2.5µg · 8% DV

1.1mg · 7% DV

0.07mg · 6% DV

Minerals

Magnesium

51mg · 12% DV

Zinc

1mg · 9% DV

Phosphorus

62mg · 9% DV

Iron

1mg · 6% DV

How Nutritious Is Buckwheat Pilaf?

Nutrient density

Medium

55/ 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

48/ 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 Pilaf 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 Pilaf

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 Pilaf 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 Pilaf 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 Pilaf 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 Pilaf Fat Profile

SATURATED

0.16g

MONOUNSATURATED

0.13g

POLYUNSATURATED

0.29g

⚖️

Omega 6:3 ratio 7.3:1

Above the ideal 4:1 (7.3:1).

Compare Buckwheat Pilaf

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Buckwheat Pilaf vs Bulgur Pilaf10 kcal fewer per 100 g

→🍚vs🍝

Buckwheat Pilaf vs Whole wheat pasta14 kcal fewer per 100 g

→🍚vs🥖

Buckwheat Pilaf vs Breadstick300 kcal fewer per 100 g

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Buckwheat Pilaf vs Simit230 kcal fewer per 100 g

→

Foods Similar to Buckwheat Pilaf

🍚

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 Pilaf

What is buckwheat pilaf?

Buckwheat pilaf is a dish of buckwheat groats cooked until tender, often with onion and stock or water. Despite its name, buckwheat is not wheat; the cooked groats have a distinct earthy, nutty flavor.

How do you cook buckwheat pilaf?

To make buckwheat pilaf, briefly toast the groats with sautéed onion, add hot water or stock, and simmer until the liquid is absorbed. Let it rest covered, then fluff gently with a fork to keep the grains separate.

Should you rinse or soak buckwheat before making buckwheat pilaf?

Rinse buckwheat groats before making pilaf to remove dust or loose debris. Soaking is usually unnecessary and can change how quickly they cook, so follow the directions for the particular groats you have.

Should you use toasted or raw buckwheat for buckwheat pilaf?

Toasted buckwheat groats are a classic choice for buckwheat pilaf and give it a deeper, nuttier flavor with distinct grains. Raw groats taste milder and may cook differently, so adjust the cooking liquid and time to the package directions.

Why does buckwheat pilaf turn mushy?

Buckwheat pilaf usually turns mushy when it absorbs too much liquid, cooks for too long, or is stirred repeatedly. Use the amount of liquid recommended for your groats, simmer gently, and stop cooking as soon as the grains are tender.

Is buckwheat pilaf the same as kasha?

Not exactly: kasha commonly means toasted buckwheat groats, while buckwheat pilaf is a prepared dish made with groats and other ingredients such as onion or stock. Recipes and naming vary, but kasha can be the base of a pilaf.

What can you add to buckwheat pilaf?

Onion, mushrooms, carrots, herbs, and stock are common additions to buckwheat pilaf. Add vegetables that release a lot of water carefully, since their moisture can soften the groats and make the finished dish less fluffy.

What goes well with buckwheat pilaf?

Buckwheat pilaf pairs well with roasted vegetables, chicken, grilled meat, or beans. Its earthy flavor also works with a crisp salad or a tangy yogurt sauce, especially when the pilaf itself is simply seasoned.

Can you make buckwheat pilaf in a rice cooker?

Yes, you can make buckwheat pilaf in a rice cooker, but use instructions suited to buckwheat rather than assuming the rice setting will give the same result. Sauté onion separately if your cooker does not have a sauté function.

How should you store and reheat buckwheat pilaf?

Cool buckwheat pilaf promptly, then keep it covered in the refrigerator or freeze it for longer storage. Reheat only the portion you need, adding a little water if the grains have dried out, and heat it thoroughly.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 26, 2026