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Buckwheat pilaf with spinach Calories
Good source of fiber and magnesium, with folate from spinach
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Buckwheat pilaf with spinach (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 36.5 g of carbs, 7.4 g of protein, 4.3 g of fat and 5.6 g of fiber. Its 176.4 µg of Vitamin K covers 147% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Buckwheat pilaf with spinach Nutrition Facts
Selected: 1 cup (medium) · 180 g
212
KCAL / 180G
Carbs
36.5g
· 13% DV
Protein
7.4g
· 15% DV
Fat
4.3g
· 6% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 14% · Fat 18%
Buckwheat pilaf with spinach nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.61 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 36.5 g | 13% |
| Fiber | 5.6 g | 20% |
| Protein | 7.4 g | 15% |
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 with spinach?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 212 kcal |
| 1 tablespoon (shredded) | 15 g | 18 kcal |
| 1 piece (half) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (small) | 120 g | 142 kcal |
| 1 cup (small) | 140 g | 165 kcal |
| 1 serving (medium) | 180 g | 212 kcal |
| 1 cup (large) | 240 g | 283 kcal |
| 1 serving (large) | 260 g | 307 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Buckwheat pilaf with spinach
How do you make buckwheat pilaf with spinach?
Buckwheat pilaf with spinach is made by rinsing the buckwheat groats, briefly sautéing them with onion, then simmering them in water or stock until tender. Stir in the spinach near the end so it wilts without turning overly soft.
What ingredients go into buckwheat pilaf with spinach?
Buckwheat pilaf with spinach needs buckwheat groats and spinach; onion, garlic, oil, and black pepper are common additions. You can use vegetable stock for extra savory flavor, then finish the dish with lemon juice or fresh herbs.
How do you keep buckwheat pilaf with spinach from getting mushy?
To keep buckwheat pilaf with spinach from getting mushy, use only the cooking liquid the groats need, keep the pot covered while they simmer, and avoid frequent stirring. Add spinach near the end, and let excess steam escape if liquid remains.
Do you need to soak buckwheat for buckwheat pilaf with spinach?
No, you do not need to soak buckwheat for buckwheat pilaf with spinach. Rinse the groats before cooking to remove surface debris. Soaking can shorten the cooking time, so reduce the liquid and watch the texture if you choose to do it.
Is buckwheat pilaf with spinach the same as kasha?
No, buckwheat pilaf with spinach is a complete dish made with buckwheat and spinach, while kasha usually refers to cooked buckwheat groats or porridge. Toasted groats can add a nutty flavor to the pilaf, but the spinach makes this dish distinct.
Can you use frozen spinach in buckwheat pilaf with spinach?
Yes, frozen spinach works in buckwheat pilaf with spinach. Thaw it first and squeeze out excess water before stirring it in near the end. This helps prevent the extra moisture from making the cooked buckwheat soggy.
What can you serve with buckwheat pilaf with spinach?
Buckwheat pilaf with spinach pairs well with plain yogurt, a crisp salad, or roasted vegetables. For a more filling meal, serve it alongside beans, eggs, or grilled chicken; lemony sauces and fresh herbs also complement its earthy flavor.
How long does buckwheat pilaf with spinach keep in the fridge?
Buckwheat pilaf with spinach keeps for a few days in the refrigerator when cooled promptly and stored in a covered container. Do not leave it at room temperature for an extended period. Reheat only the portion you plan to eat.
Can you freeze buckwheat pilaf with spinach?
Yes, you can freeze buckwheat pilaf with spinach, though the spinach may soften further after thawing. Cool the pilaf, divide it into airtight portions, and thaw it safely before reheating thoroughly. Avoid freezing it again after it has been thawed.
Can you use rice instead of buckwheat in buckwheat pilaf with spinach?
Yes, rice can replace buckwheat in a spinach pilaf, but the result will no longer have buckwheat’s earthy taste or distinct, firm texture. Follow the rice package’s liquid and cooking guidance, and add the spinach near the end.
Buckwheat pilaf with spinach Vitamins & Minerals
Vitamins
Vitamin K
176.4µg · 147% DV
Vitamin A
212.4µg · 24% DV
Folate
75.6µg · 19% DV
B3
2.88mg · 18% DV
Minerals
Manganese
0.99mg · 43% DV
Copper
0.32mg · 36% DV
Phosphorus
194mg · 28% DV
Magnesium
112mg · 27% DV
Sodium
324mg · 14% DV
Potassium ⭐
378mg · 11% DV
Buckwheat pilaf with spinach Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat pilaf with spinach
To burn the 212 calories in 1 cup (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 spinach?
Buckwheat pilaf with spinach is a Turkish-style home-cooked dish, made by simmering buckwheat with spinach, often with onion and a little oil. Despite its name, buckwheat is not a type of wheat. The cooked groats are tender with a pleasantly firm bite, while spinach brings a mild, earthy flavour.
It works as a meat-free main or as a side, and can be served with salad or yoghurt; in Turkey, it fits naturally into a simple lunch or dinner. The dish provides fibre and magnesium, with folate from the spinach. For a lighter version, use oil sparingly and add extra spinach, or pair it with a fresh salad.
How Nutritious Is Buckwheat pilaf with spinach?
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 spinach 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 spinach Contain Allergens?
No known major allergens
Which Diets Is Buckwheat pilaf with spinach 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 with spinach Fat Profile
SATURATED
0.61g
MONOUNSATURATED
1.28g
POLYUNSATURATED
1.26g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.