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Buckwheat pilaf (cooked) Calories
Gluten-free, source of fiber and magnesium, plant-based protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Buckwheat pilaf (cooked) (160 g) has 162 calories. That works out to 101 calories per 100 g. It contains 34.1 g of carbs, 5.4 g of protein, 1 g of fat and 4.3 g of fiber. Its 0.8 mg of Manganese covers 35% of the Daily Value. Its glycemic index is 54 (medium), so it raises blood sugar at a moderate pace.
Buckwheat pilaf (cooked) Nutrition Facts
Selected: 1 cup (medium) · 160 g
162
KCAL / 160G
Carbs
34.1g
· 12% DV
Protein
5.4g
· 11% DV
Fat
1g
· 1% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 13% · Fat 5%
Buckwheat pilaf (cooked) nutrition facts table · 1 cup (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 162 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.19 g | 1% |
| Trans fat | 0 g | |
| Sodium | 4.8 mg | 0% |
| Total carbohydrate | 34.1 g | 12% |
| Fiber | 4.3 g | 15% |
| Protein | 5.4 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.
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How Many Calories in 1 Cup of Buckwheat pilaf (cooked)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 162 kcal |
| 1 tablespoon (medium) | 15 g | 15 kcal |
| ½ cup (small) | 80 g | 81 kcal |
| 100 g | 100 g | 101 kcal |
| 1 piece (medium) | 100 g | 101 kcal |
| 1 serving (medium) | 150 g | 152 kcal |
| 1 cup (large) | 220 g | 222 kcal |
| 1 serving (large) | 250 g | 253 kcal |
| 1 bottle (large) | 300 g | 303 kcal |
Calculated from 101 calories per 100 g.
Frequently Asked Questions About Buckwheat pilaf (cooked)
How do you make buckwheat pilaf?
Buckwheat pilaf is made by briefly sautéing buckwheat groats with aromatics, then simmering them in broth or water until tender. Let the cooked pilaf rest covered before fluffing it with a fork so the grains stay distinct.
Why does buckwheat pilaf turn mushy?
Buckwheat pilaf usually turns mushy when it is cooked with too much liquid or for too long. Use just enough cooking liquid, avoid frequent stirring, and stop cooking once the groats are tender rather than waiting for them to split.
Should you use toasted or raw buckwheat for buckwheat pilaf?
Either works for buckwheat pilaf. Toasted buckwheat has a deeper, nuttier flavor and often holds its shape well, while raw buckwheat has a milder taste and can cook to a softer texture.
Do you need to rinse buckwheat before making buckwheat pilaf?
Yes, rinse buckwheat groats in a fine-mesh strainer before making pilaf to remove dust or small debris. Drain them well before cooking; soaking is usually unnecessary unless your recipe specifically calls for it.
What can you add to buckwheat pilaf?
Buckwheat pilaf takes well to sautéed onion, mushrooms, carrots, peas, or chopped herbs. Add vegetables according to how long they need to cook, so they become tender without leaving the buckwheat overcooked.
What goes well with buckwheat pilaf?
Buckwheat pilaf pairs well with roasted vegetables, grilled fish or chicken, and bean or lentil dishes. A crisp salad or a spoonful of plain yogurt also balances its earthy, nutty flavor.
Can you freeze cooked buckwheat pilaf?
Yes, cooked buckwheat pilaf freezes well when packed in airtight, portion-sized containers after cooling. Thaw it in the refrigerator or reheat it from frozen in a covered pan with a splash of water to restore moisture.
How long does buckwheat pilaf last in the fridge?
Buckwheat pilaf keeps for about three days in the refrigerator when stored promptly in a covered container. Reheat only the portion you need and make sure it is steaming hot throughout before serving.
Can buckwheat pilaf replace rice pilaf?
Yes, buckwheat pilaf can take the place of rice pilaf as a side dish, but it will taste earthier and nuttier and have a firmer, more distinct grain texture. It is not a flavor-for-flavor substitute.
How can you make buckwheat pilaf more flavorful?
Toast the buckwheat briefly with onion or garlic before adding the cooking liquid to give buckwheat pilaf a richer flavor. Mushrooms, stock, black pepper, thyme, or fresh parsley are also useful additions.
Buckwheat pilaf (cooked) Vitamins & Minerals
Vitamins
B5
0.64mg · 13% DV
B6
0.21mg · 12% DV
B3
1.76mg · 11% DV
Biotin
3.2µg · 11% DV
Minerals
Manganese
0.8mg · 35% DV
Magnesium
82mg · 20% DV
Copper
0.16mg · 18% DV
Phosphorus
99mg · 14% DV
Potassium ⭐
141mg · 4% DV
Sodium
4.8mg · 0% DV
Buckwheat pilaf (cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat pilaf (cooked)
To burn the 162 calories in 1 cup (medium) (160 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 pilaf (cooked)?
Buckwheat pilaf is made by cooking buckwheat groats, often with onion and a little oil, in water or stock. Versions vary by region and household; it is a familiar grain-based side across parts of Eastern Europe and Central Asia, and a useful alternative to rice in many kitchens.
The cooked groats are tender yet often retain a little bite, with an earthy, nutty flavour. Serve it alongside roasted vegetables, fish, meat or beans, or fold in mushrooms for a satisfying plant-based meal. Buckwheat is naturally gluten-free and contributes fibre and plant protein. For a lighter plate, keep the added oil modest and pair the pilaf with plenty of vegetables.
How Nutritious Is Buckwheat pilaf (cooked)?
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 pilaf (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 pilaf (cooked) Contain Allergens?
No known major allergens
Which Diets Is Buckwheat pilaf (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 pilaf (cooked) Fat Profile
SATURATED
0.19g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.