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Buckwheat salad mix Calories
Fiber-rich, light, plant-based salad mix
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Buckwheat salad mix (160 g) has 189 calories. That works out to 118 calories per 100 g. It contains 32.5 g of carbs, 6.6 g of protein, 3.8 g of fat and 6.1 g of fiber. Its 76.8 µg of Vitamin K covers 64% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Buckwheat salad mix Nutrition Facts
Selected: 1 cup (medium) · 160 g
189
KCAL / 160G
Carbs
32.5g
· 12% DV
Protein
6.6g
· 13% DV
Fat
3.8g
· 5% DV
Fiber
6.1g
· 22% 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 salad mix nutrition facts table · 1 cup (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 189 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.51 g | 3% |
| Trans fat | 0 g | |
| Sodium | 192 mg | 8% |
| Total carbohydrate | 32.5 g | 12% |
| Fiber | 6.1 g | 22% |
| Protein | 6.6 g | 13% |
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 salad mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 189 kcal |
| 1 tablespoon (chopped) | 15 g | 18 kcal |
| 1 cup (small) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (medium) | 180 g | 212 kcal |
| 1 cup (large) | 240 g | 283 kcal |
| 1 pack (small) | 250 g | 295 kcal |
| 1 serving (large) | 280 g | 330 kcal |
| 1 pack (large) | 400 g | 472 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Buckwheat salad mix
What is Buckwheat salad mix?
Buckwheat salad mix is a salad built around cooked buckwheat, often combined with vegetables, herbs and dressing. The exact ingredients vary by recipe or product. Despite its name, buckwheat is not wheat; it is a seed commonly cooked and eaten like a grain.
How do you cook buckwheat for Buckwheat salad mix without making it mushy?
For Buckwheat salad mix, rinse the groats, cook them only until tender, then drain them thoroughly and let them cool before mixing. Overcooking or leaving excess water in the pot makes the grains soft and clumpy instead of distinct.
Can Buckwheat salad mix be served warm?
Yes, Buckwheat salad mix can be served warm or chilled. For a warm version, let the cooked buckwheat cool slightly before adding delicate greens, so they do not wilt; add the dressing just before serving for the freshest texture.
What vegetables work best in Buckwheat salad mix?
Cucumber, tomato, bell pepper, scallions and leafy herbs all work well in Buckwheat salad mix because they add freshness and contrast with the nutty grains. If preparing it ahead, add watery vegetables close to serving time to keep the salad from becoming soggy.
Which dressing goes well with Buckwheat salad mix?
A lemon-and-olive-oil dressing pairs well with Buckwheat salad mix and lets the grains’ nutty flavor come through. A mustard vinaigrette or a yogurt-based dressing also works; add it gradually because the grains absorb dressing as the salad sits.
Can Buckwheat salad mix replace couscous in a salad?
Yes, Buckwheat salad mix can take the place of couscous in many grain salads. Cooked buckwheat has a firmer, earthier character, so season it with enough acidity and fresh herbs, and avoid expecting the fine, soft texture of couscous.
Can you make Buckwheat salad mix ahead for meal prep?
Yes, Buckwheat salad mix is suitable for preparing ahead. Store the cooked grains and sturdy vegetables together in a sealed container, but keep greens and dressing separate until serving; this helps preserve the salad’s texture.
How long does Buckwheat salad mix keep in the fridge?
Buckwheat salad mix generally keeps for 3–4 days in a sealed container in the refrigerator if it was chilled promptly. Discard it if it has been left at room temperature for an extended period, and expect leafy ingredients to soften sooner.
Does Buckwheat salad mix keep you full?
Buckwheat salad mix can make a satisfying meal, especially when it includes vegetables and a protein-rich addition such as beans, eggs or chicken. A salad made mostly from grains and light dressing may be less filling on its own.
Is Buckwheat salad mix a good choice for people with diabetes?
Buckwheat salad mix contains carbohydrates, so it can affect blood glucose even though it is served as a salad. Adding non-starchy vegetables and a protein source can make the meal more balanced; portion size and the full recipe matter.
Buckwheat salad mix Vitamins & Minerals
Vitamins
Vitamin K
76.8µg · 64% DV
Vitamin A
184µg · 20% DV
B3
2.56mg · 16% DV
Folate
60.8µg · 15% DV
Minerals
Manganese
0.88mg · 38% DV
Copper
0.3mg · 33% DV
Phosphorus
189mg · 27% DV
Magnesium
99mg · 24% DV
Potassium ⭐
336mg · 10% DV
Sodium
192mg · 8% DV
Buckwheat salad mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat salad mix
To burn the 189 calories in 1 cup (medium) (160 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 mix?
Buckwheat salad mix brings cooked buckwheat into a salad-style dish. Despite its name, buckwheat is not wheat; its cooked grains keep a pleasant bite and have a gently earthy, nutty flavour. The exact additions can vary between mixes, so check the label if you want to know what else is included.
It works well as a light lunch or supper, served with fresh greens and a citrus dressing, or alongside roasted vegetables. Buckwheat salad mix offers plant-based nourishment and fibre; it provides 3.8 g of fibre per 100 g. For a lighter bowl, go easy on the dressing and add fresh herbs or crunchy vegetables for extra flavour and texture.
How Nutritious Is Buckwheat salad mix?
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 mix 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 mix Contain Allergens?
No known major allergens
Which Diets Is Buckwheat salad mix 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 mix Fat Profile
SATURATED
0.51g
MONOUNSATURATED
1.14g
POLYUNSATURATED
1.18g
Omega 6:3 ratio 7.6:1
Above the ideal 4:1 (7.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.