1 cup (medium) of Buckwheat porridge (170 g) has 156 calories. That works out to 92 calories per 100 g. It contains 33.8 g of carbs, 5.8 g of protein, 1 g of fat and 4.6 g of fiber. Its 0.7 mg of Manganese covers 30% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.

Buckwheat porridge Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

19.9g

· 7% DV

Protein

3.4g

· 7% DV

Fat

0.6g

· 1% DV

Fiber

2.7g

· 10% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 81% · Protein 14% · Fat 5%

Buckwheat porridge Vitamins & Minerals

Vitamins

0.94mg · 6% DV

0.25mg · 5% DV

0.08mg · 5% DV

Folate

14µg · 4% DV

Minerals

Magnesium

51mg · 12% DV

Phosphorus

70mg · 10% DV

Zinc

1mg · 9% DV

Iron

1mg · 6% DV

How Nutritious Is Buckwheat porridge?

Nutrient density

High

68/ 100

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

49/ 100

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.

Buckwheat porridge Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Buckwheat porridge

To burn the 92 calories in 100 g:

🚶

23min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Buckwheat porridge 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 porridge Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Buckwheat porridge Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Buckwheat porridge Fat Profile

SATURATED

0.12g

MONOUNSATURATED

0.19g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 5.7:1

Above the ideal 4:1 (5.7:1).

Compare Buckwheat porridge

🥣vs🍚

Buckwheat porridge vs Bulgur Pilaf28 kcal fewer per 100 g

→🥣vs🍝

Buckwheat porridge vs Whole wheat pasta32 kcal fewer per 100 g

→🥣vs🥖

Buckwheat porridge vs Breadstick318 kcal fewer per 100 g

→🥣vs🥯

Buckwheat porridge vs Simit248 kcal fewer per 100 g

→

Foods Similar to Buckwheat porridge

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026