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Buckwheat Pilaf with Lamb Calories
Protein and fiber-rich, gluten-free, traditional pilaf
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Buckwheat Pilaf with Lamb (180 g) has 288 calories. That works out to 160 calories per 100 g. It contains 35.1 g of carbs, 14.8 g of protein, 9.2 g of fat and 5 g of fiber. Its 1 mg of Manganese covers 43% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Buckwheat Pilaf with Lamb Nutrition Facts
Selected: 1 serving (medium) · 180 g
288
KCAL / 180G
Carbs
35.1g
· 13% DV
Protein
14.8g
· 30% DV
Fat
9.2g
· 12% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 21% · Fat 29%
Buckwheat Pilaf with Lamb nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 288 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 2.88 g | 14% |
| Trans fat | 0.02 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 35.1 g | 13% |
| Fiber | 5 g | 18% |
| Protein | 14.8 g | 30% |
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 Serving of Buckwheat Pilaf with Lamb?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 288 kcal |
| 100 g | 100 g | 160 kcal |
| 1 piece (small) | 100 g | 160 kcal |
| 1 serving (small) | 120 g | 192 kcal |
| 1 cup (medium) | 170 g | 272 kcal |
| 1 piece (large) | 200 g | 320 kcal |
| 1 cup (large) | 220 g | 352 kcal |
| 1 serving (large) | 250 g | 400 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Buckwheat Pilaf with Lamb
How do you make Buckwheat Pilaf with Lamb?
Buckwheat Pilaf with Lamb is made by cooking the lamb until tender, then simmering rinsed buckwheat in the cooking liquid. Add the buckwheat after the meat is tender so it does not overcook while the lamb finishes braising.
What cut of lamb is best for Buckwheat Pilaf with Lamb?
Lamb shoulder works well in Buckwheat Pilaf with Lamb because it becomes tender during a slow braise. Cubed leg is a leaner option. Whichever cut you choose, cook the lamb until tender before adding the buckwheat.
Should you use toasted buckwheat for Buckwheat Pilaf with Lamb?
Either toasted or untoasted buckwheat can be used for Buckwheat Pilaf with Lamb. Toasted groats, often sold as kasha, have a deeper, nuttier flavor; untoasted groats taste milder. Follow the package directions because cooking times can differ.
Why does Buckwheat Pilaf with Lamb turn mushy?
Buckwheat Pilaf with Lamb can turn mushy if there is too much liquid or the groats are stirred repeatedly as they cook. Account for any broth left from braising the lamb, and let the finished pilaf rest covered rather than stirring it vigorously.
What goes well with Buckwheat Pilaf with Lamb?
A crisp salad, plain yogurt, or roasted vegetables go well with Buckwheat Pilaf with Lamb. Their fresh or tangy flavors balance the rich lamb and earthy buckwheat. Serve pickles on the side if you want a sharper contrast.
Is Buckwheat Pilaf with Lamb a traditional Turkish dish?
Buckwheat Pilaf with Lamb is a home-style combination rather than a single fixed recipe found everywhere in Turkey. Turkish pilafs vary by region and household; this version pairs lamb with buckwheat, which is used less commonly than rice or bulgur.
Can you make Buckwheat Pilaf with Lamb in a rice cooker?
You can finish Buckwheat Pilaf with Lamb in a rice cooker, but cook the lamb separately first. A rice cooker may not brown or braise lamb until tender, so add the cooked meat and buckwheat with their measured cooking liquid for the final stage.
Can Buckwheat Pilaf with Lamb be frozen?
Yes, Buckwheat Pilaf with Lamb freezes well. Cool it, divide it into meal-sized airtight containers, and freeze promptly. Thaw it in the refrigerator and reheat until steaming hot; the buckwheat may be softer after thawing.
How long do Buckwheat Pilaf with Lamb leftovers last in the refrigerator?
Buckwheat Pilaf with Lamb leftovers generally keep for 3–4 days in a covered container in the refrigerator. Refrigerate them promptly after cooking, and reheat only the portion you plan to eat until it is hot throughout.
Can you make Buckwheat Pilaf with Lamb without broth?
Yes, Buckwheat Pilaf with Lamb can be made with water instead of broth. The lamb will still add flavor, especially if you brown it first and cook it with aromatics. Use the liquid amount recommended for the buckwheat you have.
Buckwheat Pilaf with Lamb Vitamins & Minerals
Vitamins
B12
0.68µg · 28% DV
B6
0.32mg · 19% DV
B1
0.2mg · 17% DV
B5
0.77mg · 15% DV
Minerals
Manganese
0.99mg · 43% DV
Copper
0.32mg · 36% DV
Phosphorus
171mg · 24% DV
Zinc
2.16mg · 20% DV
Potassium ⭐
378mg · 11% DV
Sodium
216mg · 9% DV
Buckwheat Pilaf with Lamb Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat Pilaf with Lamb
To burn the 288 calories in 1 serving (medium) (180 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 with Lamb?
Buckwheat Pilaf with Lamb brings together buckwheat groats and lamb, cooked pilaf-style. Despite its name, buckwheat is not wheat; it has an earthy, gently nutty flavour. This is a Turkish-style home-cooked combination rather than a dish tied to one specific regional recipe.
The groats usually remain distinct and pleasantly firm, while the lamb adds richness and savoury depth. Serve it as a main course, with a crisp salad, yoghurt or pickles alongside; these are easy accompaniments whether you are cooking in Turkey or elsewhere. It offers protein and fibre and is naturally gluten-free. For a lighter meal, keep the lamb portion modest and add extra vegetables or salad.
How Nutritious Is Buckwheat Pilaf with Lamb?
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 with Lamb 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 with Lamb Contain Allergens?
No known major allergens
Which Diets Is Buckwheat Pilaf with Lamb Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not 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 with Lamb Fat Profile
SATURATED
2.88g
MONOUNSATURATED
3.24g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 6.2:1
Above the ideal 4:1 (6.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.