1 serving (medium) of Buckwheat salad (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 33.8 g of carbs, 6.3 g of protein, 3.2 g of fat and 5.7 g of fiber. Its 0.3 mg of Copper covers 32% of the Daily Value. Its glycemic index is 49 (medium), so it raises blood sugar at a moderate pace.

What is Buckwheat salad?

Buckwheat salad combines cooked, cooled buckwheat groats with vegetables and herbs; the bowl pictured includes peppers, cucumber and red onion. Despite its name, buckwheat is not a type of wheat but a seed used like a grain. Salads like this are made in many cuisines rather than belonging to one single tradition.

The groats have a pleasantly firm bite and an earthy, nutty flavour. Serve the salad chilled or at room temperature, dressed with lemon and olive oil, as a light lunch, packed meal or side dish. It provides fibre and plant-based nourishment, and buckwheat is naturally gluten-free. For a fresher, lighter bowl, use plenty of herbs and vegetables and keep the oil modest; it also pairs well with grilled vegetables or a simple soup.

Buckwheat salad Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

22.5g

· 8% DV

Protein

4.2g

· 8% DV

Fat

2.1g

· 3% DV

Fiber

3.8g

· 14% DV

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

Calories come from: Carbs 72% · Protein 13% · Fat 15%

Buckwheat salad Vitamins & Minerals

Vitamins

0.13mg · 8% DV

Biotin

2.5µg · 8% DV

0.08mg · 7% DV

1.1mg · 7% DV

Minerals

Magnesium

49mg · 12% DV

Zinc

1mg · 9% DV

Phosphorus

62mg · 9% DV

Iron

1mg · 6% DV

How Nutritious Is Buckwheat salad?

Nutrient density

High

70/ 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

53/ 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 salad Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Buckwheat salad

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

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

Is Buckwheat salad 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 salad 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 salad 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 salad Fat Profile

SATURATED

0.38g

MONOUNSATURATED

0.36g

POLYUNSATURATED

0.42g

⚖️

Omega 6:3 ratio 9.5:1

Above the ideal 4:1 (9.5:1).

Compare Buckwheat salad

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Foods Similar to Buckwheat salad

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

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450 kcal

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Rice Pilaf

150 kcal

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🍝

Pasta (Boiled)

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Frequently Asked Questions About Buckwheat salad

How do you make buckwheat salad?

Buckwheat salad is made by combining cooked, drained buckwheat groats with chopped vegetables, herbs, and dressing. For a simple version, use cucumber, peppers, red onion, lemon juice, and olive oil; homemade buckwheat salad is minimally processed.

What goes well in buckwheat salad?

Cucumber, sweet peppers, red onion, and fresh herbs all work well in buckwheat salad. Add ingredients with contrasting textures, such as crunchy vegetables and tender groats, and finish with a bright, acidic dressing.

How do you cook buckwheat groats for buckwheat salad?

Rinse the buckwheat groats, simmer them in water until tender, then drain them thoroughly. Let them cool before mixing them into buckwheat salad so they do not soften the fresh vegetables or make the dressing watery.

How do you keep buckwheat salad from getting mushy?

To keep buckwheat salad from getting mushy, stop cooking the groats as soon as they are tender and drain off all excess water. Cool them before adding vegetables, and fold the ingredients together gently rather than mashing the grains.

Can you eat buckwheat salad warm?

Yes, buckwheat salad can be served warm, although it is often served chilled or at room temperature. For a warm version, mix the cooked groats with the dressing first, then add delicate ingredients such as cucumber and herbs just before serving.

What dressing is best for buckwheat salad?

A lemon-and-olive-oil dressing suits buckwheat salad because its acidity brightens the earthy flavor of the groats. Add the dressing gradually and taste as you go, especially if your vegetables or herbs already bring plenty of flavor.

Can you make buckwheat salad ahead of time?

Yes, you can prepare buckwheat salad ahead and refrigerate it in a covered container. For the freshest texture, keep the dressing separate and add it shortly before serving; add cucumber and other watery vegetables later if possible.

What should you serve with buckwheat salad?

Buckwheat salad works as a side for grilled fish, chicken, or roasted vegetables, and it can also be served as a light meal. A spoonful of yogurt or a simple soup makes it a more filling lunch.

Do you need to soak buckwheat before making buckwheat salad?

No, soaking is not necessary for buckwheat salad. Rinse the groats before cooking; soaking can change how quickly they cook and their final texture, so check them as they soften rather than relying on a fixed cooking time.

Can buckwheat salad be made with toasted buckwheat?

Yes, toasted buckwheat, often sold as kasha, can be used in buckwheat salad. It has a more pronounced, nutty flavor than untoasted groats; cook it until tender, cool it, and then combine it with the vegetables and dressing.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026