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Buckwheat Pilaf with Meat Calories
Buckwheat and beef/lamb pilaf, rich in protein and fiber.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Buckwheat Pilaf with Meat (180 g) has 261 calories. That works out to 145 calories per 100 g. It contains 33.3 g of carbs, 14.8 g of protein, 6.8 g of fat and 5.8 g of fiber. Its 0.4 mg of Copper covers 44% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Buckwheat Pilaf with Meat Nutrition Facts
Selected: 1 serving (medium) · 180 g
261
KCAL / 180G
Carbs
33.3g
· 12% DV
Protein
14.8g
· 30% DV
Fat
6.8g
· 9% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 23% · Fat 24%
Buckwheat Pilaf with Meat nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 261 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0.04 g | |
| Sodium | 387 mg | 17% |
| Total carbohydrate | 33.3 g | 12% |
| Fiber | 5.8 g | 21% |
| 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 Meat?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 261 kcal |
| 1 serving (extra small) | 90 g | 131 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (small) | 120 g | 174 kcal |
| 1 piece (medium) | 150 g | 218 kcal |
| 1 cup (medium) | 200 g | 290 kcal |
| 1 serving (large) | 250 g | 363 kcal |
| 1 cup (large) | 250 g | 363 kcal |
| 1 serving (extra large) | 350 g | 508 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Buckwheat Pilaf with Meat
What is Buckwheat Pilaf with Meat made of?
Buckwheat Pilaf with Meat is made with buckwheat groats and pieces of beef or lamb, usually cooked with onion and stock or water. Recipes may also include carrots, garlic, or spices, so the exact flavor varies by cook.
How do you make Buckwheat Pilaf with Meat?
Buckwheat Pilaf with Meat is made by browning the meat and onion, then adding buckwheat and liquid and cooking until tender. Cook it gently with the lid on, then let it rest briefly and fluff the grains before serving.
Should you rinse buckwheat for Buckwheat Pilaf with Meat?
Yes, rinse the buckwheat for Buckwheat Pilaf with Meat under cold water before cooking to remove dust or loose particles. Soaking is optional; soaked groats cook faster, so check them early to avoid making the pilaf mushy.
Which meat works best in Buckwheat Pilaf with Meat?
Beef and lamb both work well in Buckwheat Pilaf with Meat. Choose a stewing cut and cook it until tender before adding the buckwheat; this gives the meat enough time to soften without overcooking the grains.
Why does Buckwheat Pilaf with Meat turn mushy?
Buckwheat Pilaf with Meat usually turns mushy from excess liquid, prolonged cooking, or frequent stirring. Add the liquid carefully, keep the pot covered while it simmers, and let the finished pilaf rest so the grains can settle.
Can you use rice instead of buckwheat in Buckwheat Pilaf with Meat?
You can replace buckwheat with rice, but the result is a different dish with a milder flavor and a softer, less distinct texture. Rice also absorbs liquid differently, so adjust the cooking time and liquid to suit the variety you use.
What should you serve with Buckwheat Pilaf with Meat?
Serve Buckwheat Pilaf with Meat with a crisp salad, plain yogurt, or pickled vegetables to balance its savory flavor. Since the dish already includes meat, a simple vegetable side is usually enough for a complete meal.
Can Buckwheat Pilaf with Meat be made in a pressure cooker?
Yes, Buckwheat Pilaf with Meat can be cooked in a pressure cooker. Tenderize the meat first, then add the buckwheat and finish briefly under pressure; adding everything at once can leave the groats overcooked by the time the meat softens.
How long does Buckwheat Pilaf with Meat last in the fridge?
Buckwheat Pilaf with Meat keeps for up to three days in the refrigerator when transferred promptly to a covered container after cooking. Reheat only the portion you need, making sure it is steaming hot throughout before eating.
Can you freeze Buckwheat Pilaf with Meat?
Yes, Buckwheat Pilaf with Meat freezes well. Cool it, portion it into airtight containers, and freeze; thaw portions in the refrigerator and reheat thoroughly. Avoid freezing the pilaf again after it has been thawed.
Buckwheat Pilaf with Meat Vitamins & Minerals
Vitamins
B12
0.86µg · 36% DV
B3
3.78mg · 24% DV
B1
0.23mg · 19% DV
Biotin
5.76µg · 19% DV
Minerals
Copper
0.4mg · 44% DV
Manganese
0.99mg · 43% DV
Zinc
2.88mg · 26% DV
Selenium
14µg · 25% DV
Sodium
387mg · 17% DV
Potassium ⭐
405mg · 12% DV
Buckwheat Pilaf with Meat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat Pilaf with Meat
To burn the 261 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 Meat?
Buckwheat Pilaf with Meat is a hearty pilaf made by cooking buckwheat groats with beef or lamb. Despite its name, buckwheat is not wheat; its earthy, slightly nutty flavour and firm grains make a satisfying base for the savoury meat. This style of dish fits comfortably into home cooking across regions where buckwheat is used in grain-based meals.
Serve it hot as a main course, with a crisp salad or plain yoghurt alongside; leftovers also reheat well for lunch. Buckwheat and meat bring both fibre and protein, with 8.2 g of protein per 100 g. For a lighter plate, keep added fat modest and pair a smaller portion with plenty of vegetables.
How Nutritious Is Buckwheat Pilaf with Meat?
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 Meat 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 Meat Contain Allergens?
No known major allergens
Which Diets Is Buckwheat Pilaf with Meat 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 Meat Fat Profile
SATURATED
2.16g
MONOUNSATURATED
2.34g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 8.3:1
Above the ideal 4:1 (8.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.