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Buckwheat sautéed with kashar cheese Calories
Buckwheat sautéed with kashar cheese, protein and fiber source, gluten-free
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Buckwheat sautéed with kashar cheese (180 g) has 293 calories. That works out to 163 calories per 100 g. It contains 40.5 g of carbs, 12.8 g of protein, 8.6 g of fat and 6.7 g of fiber. Its 1.3 mg of Manganese covers 55% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Buckwheat sautéed with kashar cheese Nutrition Facts
Selected: 1 serving (medium) · 180 g
293
KCAL / 180G
Carbs
40.5g
· 15% DV
Protein
12.8g
· 26% DV
Fat
8.6g
· 11% DV
Fiber
6.7g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 18% · Fat 26%
Buckwheat sautéed with kashar cheese nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 293 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 3.96 g | 20% |
| Trans fat | 0 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 40.5 g | 15% |
| Fiber | 6.7 g | 24% |
| Protein | 12.8 g | 26% |
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 sautéed with kashar cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 293 kcal |
| 100 g | 100 g | 163 kcal |
| 1 piece (small) | 100 g | 163 kcal |
| 1 serving (small) | 120 g | 196 kcal |
| 1 cup (medium) | 170 g | 277 kcal |
| 1 serving (large) | 250 g | 408 kcal |
| 2 serving (double) | 360 g | 587 kcal |
Calculated from 163 calories per 100 g.
Frequently Asked Questions About Buckwheat sautéed with kashar cheese
What is buckwheat sautéed with kashar cheese?
Buckwheat sautéed with kashar cheese is a warm dish of cooked buckwheat groats tossed in a pan and finished with kashar, a Turkish semi-hard cheese. It can include vegetables or herbs, but the buckwheat and melted cheese define the dish.
How do you make buckwheat sautéed with kashar cheese?
To make buckwheat sautéed with kashar cheese, cook the groats until tender but still distinct, drain them well, then toss them in a pan with your chosen seasonings. Add grated kashar near the end and take the pan off the heat once it melts.
Should you cook the buckwheat before sautéing buckwheat sautéed with kashar cheese?
Yes, cook the buckwheat first for buckwheat sautéed with kashar cheese. Pre-cooked, well-drained groats sauté more evenly and are less likely to turn mushy; raw groats need longer cooking and enough liquid, so they are not simply tossed into the pan.
Why does buckwheat sautéed with kashar cheese turn mushy?
Buckwheat sautéed with kashar cheese turns mushy when the groats are overcooked, left wet after draining, or stirred too vigorously. Cook them until just tender, drain thoroughly, and fold in the cheese gently at the end.
Can you use aged kashar in buckwheat sautéed with kashar cheese?
Yes, aged kashar works in buckwheat sautéed with kashar cheese and gives it a sharper, saltier flavor. Fresh kashar usually melts more smoothly, while aged kashar is best grated finely and added sparingly so it does not overpower the buckwheat.
What can you serve with buckwheat sautéed with kashar cheese?
Buckwheat sautéed with kashar cheese pairs well with a crisp salad, roasted vegetables, or plain yogurt. Fresh, acidic sides balance the richness of the melted cheese and make the dish work as either a side or a light main.
Can buckwheat sautéed with kashar cheese be made without kashar?
Yes, you can make buckwheat sautéed with kashar cheese without the kashar, though it becomes a buckwheat sauté rather than the cheese-topped version. Add sautéed mushrooms, onions, or herbs for savory flavor, or use another melting cheese if you want a similar texture.
Is buckwheat sautéed with kashar cheese good for meal prep?
Yes, buckwheat sautéed with kashar cheese can be prepared ahead and kept covered in the refrigerator for about three days. Cool it promptly, then reheat only the portion you plan to eat; the cheese may firm up during storage.
Can you freeze buckwheat sautéed with kashar cheese?
Yes, buckwheat sautéed with kashar cheese can be frozen in airtight portions, although the kashar may become slightly grainy after thawing. Defrost it in the refrigerator and reheat gently in a pan, adding a splash of water if the groats seem dry.
Is buckwheat sautéed with kashar cheese the same as a buckwheat pilaf?
No, buckwheat sautéed with kashar cheese is not quite the same as buckwheat pilaf. Pilaf is generally cooked with its liquid absorbed, while this dish is typically made by sautéing cooked groats and stirring in kashar cheese at the end.
Buckwheat sautéed with kashar cheese Vitamins & Minerals
Vitamins
B3
3.78mg · 24% DV
B12
0.54µg · 23% DV
B5
1.08mg · 22% DV
B1
0.23mg · 19% DV
Minerals
Manganese
1.26mg · 55% DV
Copper
0.4mg · 44% DV
Phosphorus
261mg · 37% DV
Magnesium
112mg · 27% DV
Sodium
333mg · 14% DV
Potassium ⭐
342mg · 10% DV
Buckwheat sautéed with kashar cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat sautéed with kashar cheese
To burn the 293 calories in 1 serving (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 sautéed with kashar cheese?
Buckwheat sautéed with kashar cheese is a warm, home-style dish made by tossing cooked buckwheat groats with kashar, a Turkish cheese that melts into the grains. Despite its name, buckwheat is not wheat; it is a naturally gluten-free seed with a gently earthy, nutty flavour. The cheese adds a savoury, creamy note, while the grains stay pleasantly tender and distinct.
In Turkey, it can be served hot as a simple lunch or dinner, either on its own or alongside a fresh salad. It brings both protein and fibre to the plate, making it a satisfying meat-free option. For a lighter meal, use a modest amount of cheese and pair it with plenty of vegetables.
How Nutritious Is Buckwheat sautéed with kashar cheese?
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 sautéed with kashar cheese 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 sautéed with kashar cheese Contain Allergens?
Contains these allergens:
Which Diets Is Buckwheat sautéed with kashar cheese Good For?
Vegan
— Not 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 sautéed with kashar cheese Fat Profile
SATURATED
3.96g
MONOUNSATURATED
2.16g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 10.6:1
Above the ideal 4:1 (10.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.