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Buckwheat with broccoli Calories
Source of fiber and plant protein
CALORIES
GI
POTASSIUM
FIBER
Buckwheat with broccoli Nutrition Facts
Selected: 100 g
97
KCAL / 100G
Carbs
19.2g
· 78%
Protein
3.7g
· 15%
Fat
0.7g
· 7%
Fiber
3.3g
Buckwheat with broccoli Vitamins & Minerals
Vitamins
Vitamin K
45µg · 38% DV
Vitamin C
19mg · 21% DV
B6
0.16mg · 9% DV
Folate
35µg · 9% DV
Minerals
Magnesium
46mg · 11% DV
Phosphorus
78mg · 11% DV
Zinc
1mg · 9% DV
Iron
1mg · 6% DV
Buckwheat with broccoli Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Buckwheat with broccoli 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 broccoli Contain Allergens?
No known major allergens
Which Diets Is Buckwheat with broccoli 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 broccoli Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.23g
Omega 6:3 ratio 6.7:1
Above the ideal 4:1 (6.7:1).
Foods Similar to Buckwheat with broccoli
Buckwheat with broccoli — Frequently Asked Questions
How do you cook buckwheat with broccoli without making it mushy?
Rinse the buckwheat, cook it with measured water, and let it rest after the liquid is absorbed so the grains stay separate. Add the broccoli near the end or cook it separately and fold it in to keep some bite.
Is buckwheat with broccoli better before or after a workout?
It can work at either time depending on portion size and what you pair it with. Before training, a lighter serving is usually easier; after training, adding a protein source makes it a more complete recovery meal.
What pairs well with buckwheat and broccoli for a more balanced meal?
It goes well with tofu, eggs, yogurt, beans, or lentils if you want more staying power. Olive oil, lemon, herbs, and seeds can also improve flavor and make the meal feel more satisfying.
Do you need to soak buckwheat before cooking it?
No, soaking is optional rather than necessary. It may help it cook more evenly, and some people find soaked buckwheat a bit easier to digest.
How long does cooked buckwheat with broccoli keep in the fridge?
Stored in an airtight container, it generally keeps for up to 3 days in the refrigerator. Reheat it thoroughly before eating.
Can buckwheat with broccoli be frozen?
Yes, it freezes well in portions. The broccoli may soften after thawing, so slightly undercooking it before freezing often gives a better texture later.
Does buckwheat with broccoli cause constipation?
Usually the opposite is more likely, because it contains fiber that can support regular digestion. If you suddenly increase high-fiber foods without enough fluids, though, some people notice bloating or discomfort.
Is buckwheat with broccoli a better option than rice?
That depends on what you want from the meal. Buckwheat with broccoli offers a different fiber and micronutrient profile, while rice tends to have a milder taste and softer texture.
Can you eat buckwheat with broccoli at night?
Yes, it can fit well into an evening meal. If you want it to feel lighter, keep the portion moderate and avoid very heavy sauces or large add-ons.
Who should be careful with buckwheat and broccoli?
People who are sensitive to fiber or prone to bloating may do better starting with a smaller portion. Anyone with a medical condition that affects food tolerance or digestion should consider personal advice from a clinician or dietitian.
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Nutrition data compiled from USDA FoodData Central and scientific sources.