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Buckwheat spinach dish Calories
A nourishing vegetable dish made with buckwheat and spinach, providing fiber and plant protein.
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Buckwheat spinach dish (250 g) has 225 calories. That works out to 90 calories per 100 g. It contains 35 g of carbs, 9.5 g of protein, 5.5 g of fat and 6.3 g of fiber. Its 450 µg of Vitamin K covers 375% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Buckwheat spinach dish Nutrition Facts
Selected: 1 serving (medium) · 250 g
225
KCAL / 250G
Carbs
35g
· 13% DV
Protein
9.5g
· 19% DV
Fat
5.5g
· 7% DV
Fiber
6.3g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 17% · Fat 21%
Buckwheat spinach dish nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 225 kcal | |
| Total fat | 5.5 g | 7% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0 g | |
| Sodium | 300 mg | 13% |
| Total carbohydrate | 35 g | 13% |
| Fiber | 6.3 g | 23% |
| Protein | 9.5 g | 19% |
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 spinach dish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 225 kcal |
| 1 tablespoon (chopped) | 15 g | 14 kcal |
| 1 ounce (small) | 28 g | 25 kcal |
| 100 g | 100 g | 90 kcal |
| ½ cup (small) | 100 g | 90 kcal |
| 1 serving (small) | 150 g | 135 kcal |
| 1 cup (medium) | 200 g | 180 kcal |
| 1 cup (large) | 280 g | 252 kcal |
| 1 serving (large) | 350 g | 315 kcal |
| 1 bottle (whole) | 500 g | 450 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Buckwheat spinach dish
How do you make a buckwheat spinach dish?
To make a buckwheat spinach dish, soften chopped onion in a little oil, add spinach and rinsed buckwheat, then cook with water or stock until the groats are tender. Add liquid gradually so the dish stays moist rather than soupy.
What kind of buckwheat works best in a buckwheat spinach dish?
Whole buckwheat groats work best in a buckwheat spinach dish because they keep a distinct, chewy texture. Toasted kasha gives a deeper, nuttier flavor, while buckwheat flour will thicken the dish and will not provide the same texture.
How do you stop a buckwheat spinach dish from turning mushy?
Keep a buckwheat spinach dish from turning mushy by measuring the liquid conservatively and checking the groats as they cook. Remove the pan from the heat as soon as the buckwheat is tender, since it continues softening while it rests.
Can you use frozen spinach in a buckwheat spinach dish?
Yes, frozen spinach works in a buckwheat spinach dish. Thaw it first and squeeze or drain away excess water before adding it; otherwise, its released liquid can make the buckwheat cook unevenly and leave the finished dish watery.
What can you serve with a buckwheat spinach dish?
A buckwheat spinach dish pairs well with plain yogurt, a crisp salad, or roasted vegetables. For a more filling meal, serve it with chickpeas or another protein-rich side rather than relying on an additional grain.
Can you make a buckwheat spinach dish ahead of time?
Yes, you can make a buckwheat spinach dish ahead and refrigerate it once it has cooled. The buckwheat absorbs moisture as it sits, so stir in a splash of water or stock while reheating to restore a softer consistency.
How long does a buckwheat spinach dish keep in the fridge?
A buckwheat spinach dish keeps for about three days in the refrigerator when stored in a covered container and chilled promptly after cooking. Reheat only the portion you plan to eat, until it is steaming hot throughout.
Can you freeze a buckwheat spinach dish?
Yes, a buckwheat spinach dish can be frozen in individual airtight portions. The spinach may become softer after thawing, so freeze it for convenience rather than expecting the same texture as freshly cooked; thaw it in the refrigerator before reheating.
Can you add chickpeas to a buckwheat spinach dish?
Yes, chickpeas make a buckwheat spinach dish heartier and add another plant-based protein source. Stir in cooked or canned, drained chickpeas near the end of cooking so they warm through without breaking apart.
Should a buckwheat spinach dish be served hot or cold?
A buckwheat spinach dish is usually served warm, when the groats are tender and the spinach is freshly cooked. It can also be eaten chilled as a grain salad, but add a little dressing or lemon juice if it has become dry in the refrigerator.
Buckwheat spinach dish Vitamins & Minerals
Vitamins
Vitamin K
450µg · 375% DV
Vitamin A
450µg · 50% DV
Vitamin C
20mg · 22% DV
Folate
87.5µg · 22% DV
Minerals
Manganese
1.13mg · 49% DV
Copper
0.38mg · 42% DV
Phosphorus
250mg · 36% DV
Magnesium
138mg · 33% DV
Potassium ⭐
650mg · 19% DV
Sodium
300mg · 13% DV
Buckwheat spinach dish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat spinach dish
To burn the 225 calories in 1 serving (medium) (250 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 spinach dish?
Buckwheat spinach dish combines cooked buckwheat groats with spinach, often with onion and a little oil; recipes vary, and it is best understood as a simple home-style vegetable dish rather than one with a single fixed origin. Despite its name, buckwheat is not wheat, and its gently earthy flavour makes the dish more substantial than greens alone.
The spinach turns soft while the groats stay pleasantly tender and distinct. Serve it warm as a light main or side, perhaps with yoghurt, lemon, or bread; it also works well as part of a plant-based meal. It offers fibre and plant protein, with 90 calories per 100 g. For a lighter version, use oil sparingly and build flavour with onion, herbs, and spices.
How Nutritious Is Buckwheat spinach dish?
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 spinach dish 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 spinach dish Contain Allergens?
No known major allergens
Which Diets Is Buckwheat spinach dish 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 spinach dish Fat Profile
SATURATED
0.75g
MONOUNSATURATED
1.25g
POLYUNSATURATED
2g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.