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Buckwheat pilaf cooked in chicken broth Calories
Gluten-free grain alternative, savory from chicken broth, moderate fiber
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 in chicken broth (170 g) has 184 calories. That works out to 108 calories per 100 g. It contains 34.2 g of carbs, 6.5 g of protein, 2.7 g of fat and 4.6 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Buckwheat pilaf cooked in chicken broth Nutrition Facts
Selected: 1 cup (medium) · 170 g
184
KCAL / 170G
Carbs
34.2g
· 12% DV
Protein
6.5g
· 13% DV
Fat
2.7g
· 3% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 14% · Fat 13%
Buckwheat pilaf cooked in chicken broth nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 184 kcal | |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0 g | |
| Sodium | 306 mg | 13% |
| Total carbohydrate | 34.2 g | 12% |
| Fiber | 4.6 g | 16% |
| Protein | 6.5 g | 13% |
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 in chicken broth?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 184 kcal |
| 1 tablespoon (shredded) | 12 g | 13 kcal |
| 1 piece (half) | 85 g | 92 kcal |
| 100 g | 100 g | 108 kcal |
| 1 cup (small) | 120 g | 130 kcal |
| 1 serving (medium) | 150 g | 162 kcal |
| 1 cup (large) | 230 g | 248 kcal |
| 1 serving (large) | 250 g | 270 kcal |
| 1 pack (whole) | 250 g | 270 kcal |
Calculated from 108 calories per 100 g.
Frequently Asked Questions About Buckwheat pilaf cooked in chicken broth
How do you cook buckwheat pilaf cooked in chicken broth?
Rinse and drain the buckwheat, then briefly toast it in a little oil before adding hot chicken broth. Simmer until the grains are tender and the liquid is absorbed, then let the pilaf rest covered so the texture settles.
Why does buckwheat pilaf cooked in chicken broth turn mushy?
Buckwheat pilaf cooked in chicken broth turns mushy when it absorbs too much liquid or cooks for too long. Drain rinsed grains well, avoid adding extra broth without checking the texture, and stop cooking as soon as the grains are tender.
What type of buckwheat should I use for buckwheat pilaf cooked in chicken broth?
Use whole, hulled buckwheat groats for buckwheat pilaf cooked in chicken broth; cracked groats cook faster and make a softer dish. Toasted groats have a more pronounced, nutty flavor, while raw groats can be lightly toasted in the pan before cooking.
Should you rinse buckwheat before making buckwheat pilaf cooked in chicken broth?
Yes, rinse the buckwheat for buckwheat pilaf cooked in chicken broth under cool water, then drain it thoroughly. Rinsing removes surface dust and loose particles, while draining well helps keep excess water from changing the pilaf’s consistency.
How do you keep buckwheat pilaf cooked in chicken broth from sticking together?
To keep buckwheat pilaf cooked in chicken broth from sticking together, toast the drained groats briefly and use only enough broth to cook them through. Avoid stirring repeatedly, which can break softer grains, and let the finished pilaf rest covered before fluffing.
Can you make buckwheat pilaf cooked in chicken broth with water instead?
Yes, you can make buckwheat pilaf cooked in chicken broth with water, but the result will have less savory depth. Add sautéed onion, garlic, or herbs to build flavor, and season the water to taste if the dish otherwise seems flat.
How long does buckwheat pilaf cooked in chicken broth last in the fridge?
Buckwheat pilaf cooked in chicken broth keeps in the refrigerator for about three to four days when promptly cooled and stored in a sealed container. Reheat only the portion you plan to eat, making sure it is steaming hot throughout.
Can you freeze buckwheat pilaf cooked in chicken broth?
Yes, buckwheat pilaf cooked in chicken broth freezes well. Cool it promptly, divide it into airtight portions, and freeze; thaw a portion in the refrigerator and reheat it thoroughly. The grains may be a little softer after thawing.
What can you serve with buckwheat pilaf cooked in chicken broth?
Serve buckwheat pilaf cooked in chicken broth with roasted or sautéed vegetables, a crisp salad, or yogurt. It also works alongside chicken, although its broth-based flavor means it can be served as a simple side without another meat dish.
Can people with diabetes eat buckwheat pilaf cooked in chicken broth?
Yes, people with diabetes can include buckwheat pilaf cooked in chicken broth, but buckwheat still contains carbohydrates and can affect blood glucose. A suitable portion varies with an individual’s meal plan and glucose response, so follow the guidance of your diabetes care team.
Buckwheat pilaf cooked in chicken broth Vitamins & Minerals
Vitamins
B3
2.38mg · 15% DV
B1
0.14mg · 12% DV
B5
0.54mg · 11% DV
Biotin
3.06µg · 10% DV
Minerals
Manganese
0.71mg · 31% DV
Copper
0.27mg · 30% DV
Phosphorus
150mg · 21% DV
Magnesium
82mg · 20% DV
Sodium
306mg · 13% DV
Potassium ⭐
190mg · 6% DV
Buckwheat pilaf cooked in chicken broth Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat pilaf cooked in chicken broth
To burn the 184 calories in 1 cup (medium) (170 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 in chicken broth?
Buckwheat pilaf cooked in chicken broth is made by simmering buckwheat groats in chicken stock, often with onion and a little oil. Though used much like a grain, buckwheat is not related to wheat; this pilaf-style preparation is a savoury alternative to rice rather than a dish with one fixed regional origin.
The groats usually stay distinct and slightly firm, with an earthy, nutty flavour deepened by the broth. Serve it as a side with roast or grilled chicken, vegetables, or a crisp salad. It provides a moderate amount of fibre; for a lighter version, use less oil and choose a less salty broth.
How Nutritious Is Buckwheat pilaf cooked in chicken broth?
Nutrient density
Medium
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 in chicken broth 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 in chicken broth Contain Allergens?
No known major allergens
Which Diets Is Buckwheat pilaf cooked in chicken broth Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Buckwheat pilaf cooked in chicken broth Fat Profile
SATURATED
0.58g
MONOUNSATURATED
0.78g
POLYUNSATURATED
0.77g
Omega 6:3 ratio 14.2:1
Above the ideal 4:1 (14.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.