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Buckwheat with onion Calories
Source of fiber and magnesium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Buckwheat with onion (180 g) has 182 calories. That works out to 101 calories per 100 g. It contains 36.7 g of carbs, 5.9 g of protein, 1.4 g of fat and 5.4 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Buckwheat with onion Nutrition Facts
Selected: 1 cup (medium) · 180 g
182
KCAL / 180G
Carbs
36.7g
· 13% DV
Protein
5.9g
· 12% DV
Fat
1.4g
· 2% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 13% · Fat 7%
Buckwheat with onion nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 182 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 36.7 g | 13% |
| Fiber | 5.4 g | 19% |
| Protein | 5.9 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 onion?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 182 kcal |
| 1 tablespoon (small) | 15 g | 15 kcal |
| 1 ounce (small) | 28 g | 28 kcal |
| ½ cup (small) | 90 g | 91 kcal |
| 100 g | 100 g | 101 kcal |
| 1 serving (medium) | 150 g | 152 kcal |
| 1 serving (large) | 250 g | 253 kcal |
| 1.5 cup (large) | 270 g | 273 kcal |
Calculated from 101 calories per 100 g.
Frequently Asked Questions About Buckwheat with onion
How do you make buckwheat with onion?
Buckwheat with onion is made by softening chopped onion in a little oil, stirring in rinsed buckwheat groats, then adding water and simmering until tender. Let it stand covered after cooking so the grains finish absorbing moisture without becoming mushy.
Why does buckwheat with onion turn mushy?
Buckwheat with onion usually turns mushy when it is cooked with too much water, stirred repeatedly, or left simmering too long. Use just enough liquid for the groats to soften, keep the heat gentle, and stop cooking once the grains are tender.
Should I use green or toasted buckwheat for buckwheat with onion?
Either works for buckwheat with onion, but toasted buckwheat has a nuttier, more pronounced flavor and usually holds its shape well. Green buckwheat tastes milder and can become softer, so check its texture as it cooks rather than relying on a fixed cooking time.
What does buckwheat with onion taste like?
Buckwheat with onion tastes earthy and slightly nutty, with sweetness from the softened onion. Toasted groats give it a deeper, roasted flavor. Fresh herbs, black pepper, or a squeeze of lemon can brighten the dish without hiding the buckwheat.
What can I serve with buckwheat with onion?
Buckwheat with onion pairs well with roasted vegetables, mushrooms, beans, or grilled fish and meat. For a simple meat-free plate, add a crisp salad and a spoonful of yogurt or another tangy accompaniment to balance the warm, earthy grains.
Can I reheat buckwheat with onion without drying it out?
Yes, reheat buckwheat with onion in a covered pan with a small splash of water, stirring gently until it is hot throughout. A microwave also works if you cover the dish and stir partway through; adding liquid helps restore moisture.
Can buckwheat with onion be made ahead and frozen?
Yes, buckwheat with onion can be frozen after it has cooled. Pack it in airtight portions, thaw it in the refrigerator, and reheat it with a little water. The groats may soften slightly after freezing, but the onion flavor remains.
Is buckwheat with onion a traditional Russian dish?
Buckwheat with onion is a familiar home-style combination in parts of Eastern Europe, including Russian cooking, but it is not exclusive to Russia. Similar buckwheat dishes are made across the region, with different seasonings and accompaniments.
Is buckwheat with onion filling enough for a meal?
Buckwheat with onion can be filling as a meal, especially when served with beans, eggs, yogurt, or another protein-rich food and some vegetables. On its own it can work as a side dish, but adding those accompaniments makes the plate more substantial.
Can people with diabetes eat buckwheat with onion?
Buckwheat with onion can fit into some meals for people with diabetes, but portion size and the rest of the meal affect blood glucose. Pairing it with protein and non-starchy vegetables may help make a more balanced plate; follow your clinician’s meal plan.
Buckwheat with onion Vitamins & Minerals
Vitamins
B6
0.18mg · 11% DV
B1
0.11mg · 9% DV
B5
0.43mg · 9% DV
B3
1.35mg · 8% DV
Minerals
Manganese
0.76mg · 33% DV
Copper
0.29mg · 32% DV
Magnesium
95mg · 23% DV
Phosphorus
140mg · 20% DV
Potassium ⭐
194mg · 6% DV
Sodium
7.2mg · 0% DV
Buckwheat with onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat with onion
To burn the 182 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 onion?
Buckwheat with onion is a simple, pilaf-like dish made by cooking buckwheat groats with sautéed onion. It is familiar in home cooking across Eastern Europe, including Russian and Ukrainian kitchens. Despite its name, buckwheat is not a type of wheat.
The groats turn tender with a gently earthy, nutty flavour, while the onion adds sweetness. It is commonly served as a side or as an easy bowl meal, alongside vegetables, beans, or meat; a little fresh herb or a spoonful of yogurt also works well. Buckwheat with onion provides fibre and magnesium, with 3 g of fibre per 100 g. For a lighter version, soften the onion with just a little oil and add extra vegetables.
How Nutritious Is Buckwheat with onion?
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 onion 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 onion Contain Allergens?
No known major allergens
Which Diets Is Buckwheat with onion Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Buckwheat with onion Fat Profile
SATURATED
0.27g
MONOUNSATURATED
0.32g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.