Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Buckwheat Spinach Stew Calories
Buckwheat, spinach, high in fiber and vitamins, gluten-free
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Buckwheat Spinach Stew (200 g) has 144 calories. That works out to 72 calories per 100 g. It contains 25 g of carbs, 5.4 g of protein, 2 g of fat and 5.2 g of fiber. Its 360 µg of Vitamin K covers 300% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Buckwheat Spinach Stew Nutrition Facts
Selected: 1 cup (medium) · 200 g
144
KCAL / 200G
Carbs
25g
· 9% DV
Protein
5.4g
· 11% DV
Fat
2g
· 3% DV
Fiber
5.2g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 15% · Fat 13%
Buckwheat Spinach Stew nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.26 g | 1% |
| Trans fat | 0 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 25 g | 9% |
| Fiber | 5.2 g | 19% |
| Protein | 5.4 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Buckwheat Spinach Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 144 kcal |
| 100 g | 100 g | 72 kcal |
| ½ cup (small) | 100 g | 72 kcal |
| 1 serving (large) | 250 g | 180 kcal |
| 1 bottle (medium) | 250 g | 180 kcal |
| 1.5 cup (large) | 300 g | 216 kcal |
| 1 bottle (large) | 350 g | 252 kcal |
| 2 cup (jumbo) | 400 g | 288 kcal |
| 1 bottle (jumbo) | 500 g | 360 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Buckwheat Spinach Stew
How do you make buckwheat spinach stew?
To make buckwheat spinach stew, rinse whole buckwheat groats, soften onion in a little oil, then add the groats and cooking liquid. Simmer until nearly tender, stir in chopped spinach, and cook just until the leaves wilt.
Does buckwheat spinach stew use buckwheat groats or buckwheat flour?
Buckwheat spinach stew is made with whole buckwheat groats, not buckwheat flour. Groats keep their shape and give the stew a hearty texture; flour would thicken the liquid and make the result quite different.
How do you keep buckwheat spinach stew from getting mushy?
Keep buckwheat spinach stew from getting mushy by adding liquid gradually and stopping the cooking as soon as the groats are tender. Stir in the spinach near the end, since it wilts quickly and releases moisture into the pot.
Can you make buckwheat spinach stew with frozen spinach?
Yes, frozen spinach works in buckwheat spinach stew. Thaw it and drain off excess water before adding it, or reduce the liquid in the recipe; otherwise the stew may turn thinner than intended.
What can you serve with buckwheat spinach stew?
Buckwheat spinach stew goes well with plain yogurt, crusty bread, or a crisp salad. For a more filling meal, serve it with a fried or boiled egg; for a plant-based meal, choose bread or a plant-based yogurt.
Can you substitute another grain in buckwheat spinach stew?
Yes, you can replace the buckwheat in buckwheat spinach stew with rice or quinoa, but the cooking time and liquid needed will change. Cook the substitute until nearly tender before adding spinach so the leaves do not overcook.
How long does buckwheat spinach stew last in the refrigerator?
Buckwheat spinach stew keeps for about three days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and do not leave the cooked stew sitting out for an extended time.
Can you freeze buckwheat spinach stew?
Yes, buckwheat spinach stew can be frozen in airtight, meal-size portions once it has cooled. Thaw it in the refrigerator before reheating; the buckwheat may soften after freezing, so the finished stew can be less firm than when freshly made.
Is buckwheat spinach stew a good meal for people with diabetes?
Buckwheat spinach stew can fit into a diabetes-friendly meal, and its fiber may help make the meal more satisfying. Pair it with a protein source and consider your portion; if you use glucose-lowering medication, follow your clinician’s individual advice.
Can you prepare buckwheat spinach stew ahead of time?
Yes, you can prepare buckwheat spinach stew ahead and refrigerate it for later. For a fresher texture, cook the buckwheat first and add the spinach when reheating; spinach cooked for a long time can become very soft.
Buckwheat Spinach Stew Vitamins & Minerals
Vitamins
Vitamin K
360µg · 300% DV
Vitamin A
440µg · 49% DV
Vitamin C
26mg · 29% DV
Folate
110µg · 28% DV
Minerals
Manganese
1mg · 43% DV
Copper
0.38mg · 42% DV
Potassium ⭐
640mg · 19% DV
Sodium
420mg · 18% DV
Buckwheat Spinach Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat Spinach Stew
To burn the 144 calories in 1 cup (medium) (200 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 Stew?
Buckwheat Spinach Stew brings earthy buckwheat together with tender spinach in a gently simmered, home-style dish. It is not tied to one fixed regional recipe: cooks can vary the proportions and seasoning, and the result may be brothy or thick. Despite its name, buckwheat is a naturally gluten-free seed used much like a grain.
Serve it warm as a light main or a hearty side; a spoonful of yoghurt, a squeeze of lemon or crusty bread makes an easy accompaniment. Its spinach and buckwheat give it a useful mix of fibre and vitamins, while the dish remains relatively light. For a lighter version, go easy on added oil; it also works well alongside roasted vegetables or a simple salad.
How Nutritious Is Buckwheat Spinach Stew?
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 Stew 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 Stew Contain Allergens?
No known major allergens
Which Diets Is Buckwheat Spinach Stew 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 Stew Fat Profile
SATURATED
0.26g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.44g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
Compare Buckwheat Spinach Stew
Foods Similar to Buckwheat Spinach Stew
Have another question about Buckwheat Spinach Stew?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.