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Buckwheat with vegetables Calories
Gluten-free, fiber-rich, nutritious main dish with buckwheat and mixed vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Buckwheat with vegetables (200 g) has 210 calories. That works out to 105 calories per 100 g. It contains 40.2 g of carbs, 6.6 g of protein, 2.2 g of fat and 6.2 g of fiber. Its 1 mg of Manganese covers 43% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Buckwheat with vegetables Nutrition Facts
Selected: 1 serving (medium) · 200 g
210
KCAL / 200G
Carbs
40.2g
· 15% DV
Protein
6.6g
· 13% DV
Fat
2.2g
· 3% DV
Fiber
6.2g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 13% · Fat 9%
Buckwheat with vegetables nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 210 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 40.2 g | 15% |
| Fiber | 6.2 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 Serving of Buckwheat with vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 210 kcal |
| 100 g | 100 g | 105 kcal |
| 1 piece (small) | 100 g | 105 kcal |
| 1 serving (small) | 150 g | 158 kcal |
| 1 cup (medium) | 180 g | 189 kcal |
| 1 piece (large) | 250 g | 263 kcal |
| 1 serving (large) | 300 g | 315 kcal |
| 2 serving (double) | 400 g | 420 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Buckwheat with vegetables
How do you make buckwheat with vegetables?
To make buckwheat with vegetables, sauté chopped onion and firmer vegetables, then stir in rinsed buckwheat groats. Add broth or water, cover, and cook until the groats are tender; add quick-cooking vegetables near the end so they keep their texture.
What vegetables go well in buckwheat with vegetables?
Onion, carrot, bell pepper, mushrooms, zucchini, peas, and spinach all work well in buckwheat with vegetables. Combine vegetables with different textures, adding firm ones first and leafy or delicate vegetables shortly before the groats finish cooking.
Should you rinse buckwheat before making buckwheat with vegetables?
Yes, rinse the buckwheat groats in a fine-mesh sieve under cold water before making buckwheat with vegetables. Rinsing removes surface dust. For a deeper, nuttier flavor, drain them well and briefly toast them in the pan before adding liquid.
What is the water-to-buckwheat ratio for buckwheat with vegetables?
A useful starting point for buckwheat with vegetables is two parts water or broth to one part buckwheat groats. Vegetables can release liquid as they cook, so add extra broth gradually if needed rather than making the dish watery.
Why does buckwheat with vegetables turn mushy?
Buckwheat with vegetables can turn mushy when there is too much liquid, the groats cook for too long, or the dish is stirred repeatedly. Use a measured amount of liquid, check for tenderness as it cooks, and let it rest briefly before serving.
Is buckwheat with vegetables made with wheat?
No. Buckwheat with vegetables uses buckwheat, which is a seed from a plant related to rhubarb, not a type of wheat. The name can be confusing, so choose uncontaminated buckwheat if avoiding gluten is important to you.
How can you add more protein to buckwheat with vegetables?
Add chickpeas, lentils, beans, tofu, eggs, or crumbled feta to buckwheat with vegetables. Stir cooked legumes into the pan near the end so they warm through without becoming mushy; this also makes the dish more substantial as a main meal.
How do you season buckwheat with vegetables?
Buckwheat with vegetables pairs well with garlic, black pepper, paprika, thyme, dill, or parsley. A squeeze of lemon or a little vinegar added after cooking brightens the earthy flavor; taste before adding salt if your broth is already seasoned.
How long does buckwheat with vegetables keep in the fridge?
Buckwheat with vegetables keeps for about three to four days in the refrigerator when cooled promptly and stored in a sealed container. Reheat only the portion you plan to eat, until steaming hot, and avoid leaving cooked grains at room temperature for long.
Can you freeze buckwheat with vegetables?
Yes, buckwheat with vegetables can be frozen in airtight, meal-sized containers. The groats may soften slightly after thawing, especially alongside watery vegetables such as zucchini. Thaw it in the refrigerator and reheat with a splash of water or broth.
Buckwheat with vegetables Vitamins & Minerals
Vitamins
Vitamin K
36µg · 30% DV
Vitamin C
14mg · 16% DV
B6
0.26mg · 15% DV
B3
2.4mg · 15% DV
Minerals
Manganese
1mg · 43% DV
Copper
0.26mg · 29% DV
Magnesium
76mg · 18% DV
Phosphorus
124mg · 18% DV
Potassium ⭐
360mg · 11% DV
Sodium
14mg · 1% DV
Buckwheat with vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat with vegetables
To burn the 210 calories in 1 serving (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 with vegetables?
Buckwheat with vegetables is a simple grain dish made by cooking buckwheat groats with vegetables such as onion, carrots or peppers. Despite its name, buckwheat is not a type of wheat; versions of the dish are familiar across Eastern Europe and the Caucasus. The groats absorb the savoury flavours as they soften, giving the dish a tender, pleasantly earthy character.
Serve it warm as a lunch or dinner, on its own or alongside a salad; in Turkey, it may also be paired with yoghurt. It brings together grains and vegetables in a filling, fibre-rich meal, with 3.1 g of fibre per 100 g. For a lighter preparation, use a modest amount of oil and finish with herbs or a squeeze of lemon.
How Nutritious Is Buckwheat with vegetables?
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 with vegetables 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 with vegetables Contain Allergens?
No known major allergens
Which Diets Is Buckwheat with vegetables 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 with vegetables Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.64g
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.