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Buckwheat with chard Calories
A gluten-free dish made with buckwheat and chard, rich in fiber and minerals.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Buckwheat with chard (180 g) has 171 calories. That works out to 95 calories per 100 g. It contains 31.5 g of carbs, 5.8 g of protein, 2 g of fat and 5.9 g of fiber. Its 396 µg of Vitamin K covers 330% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Buckwheat with chard Nutrition Facts
Selected: 1 cup (medium) · 180 g
171
KCAL / 180G
Carbs
31.5g
· 11% DV
Protein
5.8g
· 12% DV
Fat
2g
· 3% DV
Fiber
5.9g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 14% · Fat 11%
Buckwheat with chard nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 171 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 13 mg | 1% |
| Total carbohydrate | 31.5 g | 11% |
| Fiber | 5.9 g | 21% |
| Protein | 5.8 g | 12% |
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 chard?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 171 kcal |
| ½ cup (small) | 90 g | 86 kcal |
| 100 g | 100 g | 95 kcal |
| 1 piece (small) | 120 g | 114 kcal |
| 1 serving (medium) | 150 g | 143 kcal |
| 1 serving (large) | 200 g | 190 kcal |
| 1 cup (large) | 240 g | 228 kcal |
| 2 serving (double) | 300 g | 285 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Buckwheat with chard
How do you make buckwheat with chard?
Buckwheat with chard is made by cooking the buckwheat and chard, then combining them with sautéed onion and seasoning. Cook the groats until tender but still distinct, wilt the chopped chard separately, and fold them together so the greens do not overcook.
Should you use buckwheat groats or toasted buckwheat for buckwheat with chard?
Either works for buckwheat with chard. Untoasted groats have a mild flavor, while toasted buckwheat, often called kasha, tastes nuttier and more pronounced; follow the cooking directions for the type you choose because their cooking times can differ.
How do you stop buckwheat with chard from turning mushy?
To keep buckwheat with chard from turning mushy, cook the groats only until tender and drain any excess liquid before mixing. Add the chard near the end and stir gently, since both overcooked greens and vigorous mixing can break down the grains.
Do you cook chard stems before the leaves for buckwheat with chard?
Yes, cook the stems first when making buckwheat with chard. They take longer to soften than the leaves, so chop them finely and sauté them before adding the leaves; this helps avoid tough stems and overcooked greens.
Can spinach replace chard in buckwheat with chard?
Yes, spinach can replace chard in buckwheat with chard, although the result will be softer and milder. Spinach wilts quickly, so stir it into the cooked buckwheat at the very end rather than cooking it for as long as chard.
What herbs and seasonings go well in buckwheat with chard?
Garlic, black pepper, lemon, dill, and parsley all work well in buckwheat with chard. Start with onion and garlic for a savory base, then finish with lemon or fresh herbs to brighten the earthy buckwheat and leafy chard.
Is buckwheat with chard served hot or cold?
Buckwheat with chard is usually served warm, soon after the cooked grains and greens are combined. It can also be eaten cold as a grain salad; add a little lemon juice or olive oil before serving if it has become dry in the refrigerator.
How long does buckwheat with chard last in the fridge?
Buckwheat with chard keeps for up to three days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat so the rest is not repeatedly warmed.
Can you freeze buckwheat with chard?
Yes, buckwheat with chard can be frozen in airtight, portion-sized containers. The chard may soften and release some liquid after thawing, so defrost it in the refrigerator and reheat it in a pan, stirring gently to restore an even texture.
Is buckwheat with chard a good meal choice for people with diabetes?
Buckwheat with chard provides fiber, but its effect on blood glucose also depends on portion size and what else is in the meal. If you have diabetes, ask your healthcare professional or dietitian how to fit it into your individual meal plan.
Buckwheat with chard Vitamins & Minerals
Vitamins
Vitamin K
396µg · 330% DV
Vitamin C
25.2mg · 28% DV
Vitamin A
198µg · 22% DV
Folate
68.4µg · 17% DV
Minerals
Manganese
1.26mg · 55% DV
Copper
0.4mg · 44% DV
Magnesium
97mg · 23% DV
Phosphorus
140mg · 20% DV
Potassium ⭐
486mg · 14% DV
Sodium
13mg · 1% DV
Buckwheat with chard Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat with chard
To burn the 171 calories in 1 cup (medium) (180 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 chard?
Buckwheat with chard is a savoury dish of buckwheat groats cooked with leafy chard, often with onion and a little olive oil. It is a practical home-style way to serve a grain-like seed with vegetables, rather than a dish tied to one single regional recipe. The buckwheat has a pleasantly earthy, nutty flavour, while the chard softens as it cooks and adds a gentle green note. Serve it warm as a light main or as a side with roasted vegetables, fish or other proteins; a spoonful of yoghurt or a squeeze of lemon works well, too. It provides fibre without much fat. For a lighter version, use oil sparingly and add herbs for extra flavour.
How Nutritious Is Buckwheat with chard?
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 chard 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 chard Contain Allergens?
No known major allergens
Which Diets Is Buckwheat with chard 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 chard Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.25g
POLYUNSATURATED
0.65g
Omega 6:3 ratio 8.3:1
Above the ideal 4:1 (8.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.