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Buckwheat Salad with Leek Calories
Gluten-free, high in fiber and vitamins, plant-based protein source
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Buckwheat Salad with Leek (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 30.8 g of carbs, 5.7 g of protein, 1.8 g of fat and 5.6 g of fiber. Its 0.3 mg of Copper covers 30% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Buckwheat Salad with Leek Nutrition Facts
Selected: 1 serving (medium) · 150 g
165
KCAL / 150G
Carbs
30.8g
· 11% DV
Protein
5.7g
· 11% DV
Fat
1.8g
· 2% 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 76% · Protein 14% · Fat 10%
Buckwheat Salad with Leek nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.33 g | 2% |
| Trans fat | 0 g | |
| Sodium | 12 mg | 1% |
| Total carbohydrate | 30.8 g | 11% |
| Fiber | 5.6 g | 20% |
| Protein | 5.7 g | 11% |
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 Salad with Leek?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 165 kcal |
| 1 piece (small) | 70 g | 77 kcal |
| 1 serving (extra small) | 75 g | 83 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (small) | 100 g | 110 kcal |
| 1 cup (medium) | 120 g | 132 kcal |
| 1 cup (large) | 180 g | 198 kcal |
| 1 serving (large) | 250 g | 275 kcal |
| 2 serving (double) | 300 g | 330 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Buckwheat Salad with Leek
How do you make Buckwheat Salad with Leek?
To make Buckwheat Salad with Leek, cook the buckwheat until tender but still distinct, then drain and cool it. Soften sliced leek in olive oil, let it cool, and toss with the grains, chopped herbs, lemon juice, and seasoning.
Is Buckwheat Salad with Leek served warm or cold?
Buckwheat Salad with Leek is usually served cold or at room temperature. That lets the lemon dressing and herbs come through, though serving it slightly warm also works, especially when you want a more comforting meal.
How do you keep Buckwheat Salad with Leek from getting mushy?
Keep Buckwheat Salad with Leek from getting mushy by cooking the grains only until tender, then draining them thoroughly. Don’t leave them sitting in hot cooking water, and cool the softened leek before mixing it in.
Can you make Buckwheat Salad with Leek ahead of time?
Yes, Buckwheat Salad with Leek can be made ahead. Refrigerate the cooked buckwheat and leek in a covered container, then add fresh herbs and dressing shortly before serving so the greens stay lively and the salad doesn’t turn soggy.
How long does Buckwheat Salad with Leek keep in the fridge?
Buckwheat Salad with Leek generally keeps for up to three days in a covered container in the refrigerator. Refrigerate it promptly after serving, and discard it if it develops an unusual smell, slimy texture, or visible spoilage.
What dressing goes well with Buckwheat Salad with Leek?
A lemon and olive oil dressing goes especially well with Buckwheat Salad with Leek. Dijon mustard or a little vinegar can add extra tang; toss the dressing through once the cooked grains and leek have cooled.
What can you serve with Buckwheat Salad with Leek?
Buckwheat Salad with Leek pairs well with roasted vegetables, grilled fish, or a bean dish. It can also stand on its own as a light meal; add a substantial protein side if you want a more filling plate.
Can you freeze Buckwheat Salad with Leek?
Freezing Buckwheat Salad with Leek is not ideal because thawed leek and fresh herbs can become watery and limp. For a better texture, freeze only the cooked buckwheat if needed, then prepare the leek and dress the salad after thawing.
Can you use toasted buckwheat in Buckwheat Salad with Leek?
Yes, toasted buckwheat works in Buckwheat Salad with Leek and gives it a deeper, nuttier flavor. Cook it according to the package directions, since toasted groats can need a different amount of water or cooking time than untoasted ones.
What can you add to Buckwheat Salad with Leek for more flavor?
Add chopped parsley, dill, toasted walnuts, or pomegranate seeds to Buckwheat Salad with Leek for extra flavor and texture. Keep the additions balanced with the leek, and finish with lemon so the grain’s earthy taste stays fresh.
Buckwheat Salad with Leek Vitamins & Minerals
Vitamins
Vitamin K
24µg · 20% DV
Vitamin C
12mg · 13% DV
B6
0.2mg · 12% DV
B1
0.14mg · 12% DV
Minerals
Copper
0.27mg · 30% DV
Manganese
0.63mg · 27% DV
Magnesium
71mg · 17% DV
Phosphorus
93mg · 13% DV
Potassium ⭐
270mg · 8% DV
Sodium
12mg · 1% DV
Buckwheat Salad with Leek Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat Salad with Leek
To burn the 165 calories in 1 serving (medium) (150 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 Salad with Leek?
Buckwheat Salad with Leek brings cooked buckwheat groats together with leek, often with herbs or a simple dressing. It is better thought of as a flexible home-style salad than a dish tied to one established regional tradition. The groats stay pleasantly firm, while cooked leek adds a gentle sweetness; serve it warm or chilled. It works as a light lunch or supper, either on its own or alongside grilled vegetables, eggs or a more substantial main. Buckwheat contributes plant protein and fibre, with 3.7 g of fibre per 100 g. For a lighter version, go easy on the oil and let lemon juice and fresh herbs bring the flavours together.
How Nutritious Is Buckwheat Salad with Leek?
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 Salad with Leek 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 with Leek Contain Allergens?
No known major allergens
Which Diets Is Buckwheat Salad with Leek 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 with Leek Fat Profile
SATURATED
0.33g
MONOUNSATURATED
0.42g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 5.4:1
Above the ideal 4:1 (5.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.