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Buckwheat with mixed vegetables Calories
Fiber-rich buckwheat dish with mixed vegetables
In season: Summer · Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Buckwheat with mixed vegetables (180 g) has 166 calories. That works out to 92 calories per 100 g. It contains 30.2 g of carbs, 5.8 g of protein, 3.2 g of fat and 5.6 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Buckwheat with mixed vegetables Nutrition Facts
Selected: 1 cup (medium) · 180 g
166
KCAL / 180G
Carbs
30.2g
· 11% DV
Protein
5.8g
· 12% DV
Fat
3.2g
· 4% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 13% · Fat 17%
Buckwheat with mixed vegetables nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 30.2 g | 11% |
| Fiber | 5.6 g | 20% |
| 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 mixed vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 166 kcal |
| 1 tablespoon (shredded) | 18 g | 17 kcal |
| 1 piece (small) | 90 g | 83 kcal |
| 100 g | 100 g | 92 kcal |
| 1 cup (small) | 140 g | 129 kcal |
| 1 piece (medium) | 180 g | 166 kcal |
| 1 serving (medium) | 220 g | 202 kcal |
| 1 cup (large) | 240 g | 221 kcal |
| 1 serving (large) | 320 g | 294 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Buckwheat with mixed vegetables
How do you make buckwheat with mixed vegetables?
Cook buckwheat with sautéed onion and chopped vegetables, adding hot water or stock and simmering until the grains are tender. Add vegetables in stages if they cook at different speeds, so quicker-cooking ones do not turn mushy before the buckwheat is done.
Which vegetables go well in buckwheat with mixed vegetables?
Carrots, bell peppers, zucchini, peas, mushrooms, and onions all work well in buckwheat with mixed vegetables. Choose a combination with different textures, and add delicate vegetables such as spinach near the end so they retain their shape.
How do you keep buckwheat with mixed vegetables from getting mushy?
To keep buckwheat with mixed vegetables from getting mushy, use only enough cooking liquid to soften the grains and avoid frequent stirring. Check the buckwheat as it cooks, then let the finished dish rest covered so excess moisture can settle.
Should you rinse buckwheat before making buckwheat with mixed vegetables?
Yes, rinse buckwheat in a fine-mesh sieve under cool water before making buckwheat with mixed vegetables. Drain it well before cooking; rinsing removes surface dust, while thorough draining helps keep extra water from throwing off the dish's texture.
Should you toast buckwheat for buckwheat with mixed vegetables?
Toasting buckwheat briefly in the pan before adding liquid gives buckwheat with mixed vegetables a deeper, nuttier flavor. Stir the grains as they toast to prevent scorching, and remember that toasting does not replace measuring the cooking liquid carefully.
Can buckwheat with mixed vegetables be made in a rice cooker?
Yes, you can make buckwheat with mixed vegetables in a rice cooker, though vegetables may soften more than they would in a pan. Use a suitable amount of liquid, and add quick-cooking vegetables later if your cooker allows you to open it during cooking.
Can you freeze buckwheat with mixed vegetables?
Yes, buckwheat with mixed vegetables can be frozen in airtight, portion-sized containers once it has cooled. Thaw it in the refrigerator and reheat it until steaming hot; vegetables with high water content may be softer after thawing.
How long does buckwheat with mixed vegetables last in the fridge?
Buckwheat with mixed vegetables keeps for about three to four days in a covered container in the refrigerator. Refrigerate it promptly rather than leaving it out for hours, and reheat only the portion you plan to eat.
Is buckwheat with mixed vegetables the same as rice pilaf?
No, buckwheat with mixed vegetables is not rice pilaf: it uses buckwheat groats rather than rice, so the cooked grains have a distinct earthy, nutty taste and firmer texture. You can still serve it in the same way as a savory side dish.
What can you serve with buckwheat with mixed vegetables?
Serve buckwheat with mixed vegetables with a crisp salad, yogurt, beans, eggs, or grilled meat, depending on the meal. Its earthy flavor pairs well with tangy sides such as lemony salad or plain yogurt.
Buckwheat with mixed vegetables Vitamins & Minerals
Vitamins
Vitamin K
25.2µg · 21% DV
B3
2.16mg · 14% DV
Vitamin C
11.52mg · 13% DV
B1
0.14mg · 12% DV
Minerals
Manganese
0.76mg · 33% DV
Copper
0.29mg · 32% DV
Phosphorus
166mg · 24% DV
Magnesium
86mg · 20% DV
Sodium
324mg · 14% DV
Potassium ⭐
378mg · 11% DV
Buckwheat with mixed vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat with mixed vegetables
To burn the 166 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 mixed vegetables?
Buckwheat with mixed vegetables is a pilaf-style dish of buckwheat groats cooked with vegetables such as carrots, peppers or peas. Despite its name, buckwheat is not wheat; its mildly earthy, triangular seeds are cooked until tender and take on the flavour of the cooking liquid and seasonings. It makes an easy, adaptable home-cooked meal rather than one fixed recipe.
Serve it warm as a simple lunch or supper, or alongside beans, grilled vegetables or a protein of your choice. The grains are pleasantly firm, while the vegetables add sweetness and texture. It is a fibre-rich, plant-based dish; each 100 g provides 3.1 g of fibre. For a lighter version, use a modest amount of oil and add extra vegetables, or finish with herbs and lemon for freshness.
How Nutritious Is Buckwheat with mixed 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 mixed 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 mixed vegetables Contain Allergens?
No known major allergens
Which Diets Is Buckwheat with mixed 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 mixed vegetables Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.83g
POLYUNSATURATED
0.85g
Omega 6:3 ratio 8.4:1
Above the ideal 4:1 (8.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.