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Buckwheat with Beetroot Calories
Rich in fiber and antioxidants, gluten-free, plant-based protein source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Buckwheat with Beetroot (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 33 g of carbs, 5.3 g of protein, 1 g of fat and 5.3 g of fiber. Its 0.3 mg of Copper covers 33% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Buckwheat with Beetroot Nutrition Facts
Selected: 1 cup (medium) · 150 g
165
KCAL / 150G
Carbs
33g
· 12% DV
Protein
5.3g
· 11% DV
Fat
1g
· 1% DV
Fiber
5.3g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 13% · Fat 6%
Buckwheat with Beetroot nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | |
| Sodium | 12 mg | 1% |
| Total carbohydrate | 33 g | 12% |
| Fiber | 5.3 g | 19% |
| Protein | 5.3 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.
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How Many Calories in 1 Cup of Buckwheat with Beetroot?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 165 kcal |
| 2 tablespoon (chopped) | 30 g | 33 kcal |
| ½ cup (small) | 75 g | 83 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (medium) | 120 g | 132 kcal |
| 1 serving (large) | 200 g | 220 kcal |
| 1.5 cup (large) | 225 g | 248 kcal |
| 1 bottle (large) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Buckwheat with Beetroot
How do you make buckwheat with beetroot?
Cook rinsed buckwheat according to its package directions, then fold in cooked, diced or grated beetroot. A dressing of olive oil and lemon, plus chopped herbs, brings the earthy grains and sweet beetroot together.
Is buckwheat with beetroot good for you?
Yes, buckwheat with beetroot can be a filling, plant-based meal that contributes fibre and protein. Pair it with beans, eggs, or yogurt for a more substantial plate; it is a nutritious dish, not a remedy for a health condition.
Can you make buckwheat with beetroot ahead for meal prep?
Yes, buckwheat with beetroot works well for meal prep. Store it in a covered container in the refrigerator and add delicate herbs or crunchy toppings just before serving, so they do not become limp.
Should you roast or boil the beetroot for buckwheat with beetroot?
Either works for buckwheat with beetroot. Roasting gives the beetroot a deeper, sweeter flavor, while boiling makes it tender and easy to dice; let it cool slightly before mixing it into the cooked grains.
How do you stop buckwheat with beetroot from becoming mushy?
To keep buckwheat with beetroot from becoming mushy, cook the grains only until tender and drain any excess water. Prepare the beetroot separately and stir it in at the end rather than simmering everything together.
Why does beetroot turn buckwheat with beetroot pink?
Beetroot releases its vivid natural pigments, which tint the buckwheat pink or red when the ingredients are mixed. For a paler dish, keep the beetroot separate until serving and avoid stirring it through too much.
What herbs go well in buckwheat with beetroot?
Dill, parsley, and mint all work well in buckwheat with beetroot. Add lemon juice or a little vinegar for brightness, and use fresh herbs near serving time to preserve their flavor and texture.
Can buckwheat with beetroot be frozen?
Yes, you can freeze buckwheat with beetroot in airtight, portion-sized containers once it has cooled. The grains and beetroot may soften after thawing, so it is best used in a warm bowl rather than a crisp salad.
What can you serve with buckwheat with beetroot?
Serve buckwheat with beetroot alongside grilled fish, chicken, or roasted vegetables. For a plant-based meal, add chickpeas or lentils; a spoonful of yogurt or a handful of toasted nuts also makes a good topping.
Can buckwheat with beetroot be served cold?
Yes, buckwheat with beetroot can be served cold as a salad. Chill the cooked ingredients, then toss them with a tangy dressing and fresh greens; add nuts or seeds at the end to keep them crunchy.
Buckwheat with Beetroot Vitamins & Minerals
Vitamins
B3
2.25mg · 14% DV
B5
0.6mg · 12% DV
B6
0.2mg · 12% DV
Folate
45µg · 11% DV
Minerals
Copper
0.3mg · 33% DV
Manganese
0.75mg · 33% DV
Magnesium
68mg · 16% DV
Phosphorus
98mg · 14% DV
Potassium ⭐
315mg · 9% DV
Sodium
12mg · 1% DV
Buckwheat with Beetroot Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat with Beetroot
To burn the 165 calories in 1 cup (medium) (150 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 Beetroot?
Buckwheat with Beetroot is a simple dish of cooked buckwheat groats combined with beetroot; there is no single traditional recipe, so seasonings and proportions vary. Despite its name, buckwheat is not a type of wheat. Beetroot lends the dish a vivid colour and gentle earthiness, while the groats bring a pleasantly nutty flavour.
Serve it warm as a side or let it cool for a hearty salad, with lemon, herbs or a little olive oil. It works alongside roasted vegetables, fish or other savoury mains, and can also be served on its own for a light meal. It provides fibre and plant-based protein and is naturally gluten-free. Add fresh greens for extra contrast, or keep the dressing modest for a lighter plate.
How Nutritious Is Buckwheat with Beetroot?
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 Beetroot 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 Beetroot Contain Allergens?
No known major allergens
Which Diets Is Buckwheat with Beetroot 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 Beetroot Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.33g
Omega 6:3 ratio 5.4:1
Above the ideal 4:1 (5.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.