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Buckwheat with purslane Calories
Fiber-rich buckwheat and purslane dish with plant protein and omega-3
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Buckwheat with purslane (180 g) has 166 calories. That works out to 92 calories per 100 g. It contains 29 g of carbs, 6.1 g of protein, 3.2 g of fat and 5.2 g of fiber. Its 86.4 µg of Vitamin K covers 72% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Buckwheat with purslane Nutrition Facts
Selected: 1 cup (medium) · 180 g
166
KCAL / 180G
Carbs
29g
· 11% DV
Protein
6.1g
· 12% DV
Fat
3.2g
· 4% DV
Fiber
5.2g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 14% · Fat 17%
Buckwheat with purslane 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 | 216 mg | 9% |
| Total carbohydrate | 29 g | 11% |
| Fiber | 5.2 g | 19% |
| Protein | 6.1 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 purslane?
| 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 serving (medium) | 200 g | 184 kcal |
| 1 cup (large) | 240 g | 221 kcal |
| 1 pack (medium) | 250 g | 230 kcal |
| 1 serving (large) | 300 g | 276 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Buckwheat with purslane
What is buckwheat with purslane?
Buckwheat with purslane is a savory dish combining cooked buckwheat groats with purslane, a tender, slightly tangy leafy plant. It can be prepared as a simple one-pot meal with onion and olive oil, or served as a side dish.
How do you make buckwheat with purslane?
Cook buckwheat with softened onion and water or stock, then stir in purslane near the end. This keeps the leaves from becoming overly soft. Season with salt, pepper, and olive oil; a squeeze of lemon can brighten the finished dish.
Should you cook buckwheat before adding purslane to buckwheat with purslane?
Yes, the buckwheat should be nearly tender before you add purslane to buckwheat with purslane. Add the leaves toward the end and cook just until wilted; simmering them from the start can make them very soft and watery.
Is buckwheat with purslane served hot or cold?
Buckwheat with purslane can be served warm or cold. Warm, it works as a simple main or side; chilled, it makes a grain salad. Let it cool before refrigerating, and stir it before serving so the dressing and juices are redistributed.
What goes well with buckwheat with purslane?
Yogurt, a crisp salad, or grilled vegetables pair well with buckwheat with purslane. For a more substantial meal, serve it with eggs, chicken, or beans; lemon and fresh herbs also complement purslane’s bright, slightly tart flavor.
Can you use frozen purslane in buckwheat with purslane?
Yes, frozen purslane can be used in buckwheat with purslane. Thaw it and drain away excess liquid first, since frozen leaves release more water than fresh ones. Add it near the end and cook only until heated through.
Why is my buckwheat with purslane mushy?
Buckwheat with purslane usually turns mushy when the buckwheat absorbs too much liquid or cooks for too long. Use only enough cooking liquid, avoid frequent stirring, and add the purslane when the groats are almost tender rather than at the beginning.
How long does buckwheat with purslane keep in the fridge?
Buckwheat with purslane keeps for about three days in a sealed container in the refrigerator. Cool it promptly after cooking, refrigerate it, and reheat only the portion you plan to eat so the remaining dish stays at a safe temperature.
Can you freeze buckwheat with purslane?
Yes, you can freeze buckwheat with purslane, though the purslane may become softer and release water after thawing. Freeze cooled portions in airtight containers, thaw them in the refrigerator, and reheat gently, adjusting the consistency if needed.
Is buckwheat with purslane a good choice for blood sugar management?
Buckwheat with purslane provides fiber, but buckwheat still contains carbohydrates that can affect blood glucose. Portion size and what you eat with it matter; if you have diabetes, a dietitian or clinician can help fit it into your personal meal plan.
Buckwheat with purslane Vitamins & Minerals
Vitamins
Vitamin K
86.4µg · 72% DV
Vitamin C
18.72mg · 21% DV
Vitamin A
172.8µg · 19% DV
Vitamin E
1.98mg · 13% DV
Minerals
Manganese
0.76mg · 33% DV
Copper
0.29mg · 32% DV
Phosphorus
155mg · 22% DV
Magnesium
79mg · 19% DV
Potassium ⭐
428mg · 13% DV
Sodium
216mg · 9% DV
Buckwheat with purslane Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat with purslane
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 purslane?
Buckwheat with purslane brings cooked buckwheat groats together with the succulent leaves and stems of purslane. Buckwheat is a seed rather than a type of wheat, with a pleasantly earthy flavour; purslane adds a fresh, gently tangy note. The combination does not belong to one fixed regional recipe, so it can be made simply with olive oil and, if you like, onion or herbs.
Serve it warm as a light lunch or side, or chilled as part of a summer spread. In Turkey, purslane is also commonly enjoyed in olive-oil dishes and with yoghurt, while buckwheat makes this version more substantial. It offers fibre and plant protein, with 2.9 g of fibre per 100 g. For an easy meal, pair it with plain yoghurt or a tomato salad; use a modest amount of oil if you want a lighter serving.
How Nutritious Is Buckwheat with purslane?
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 purslane 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 purslane Contain Allergens?
No known major allergens
Which Diets Is Buckwheat with purslane 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 purslane Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.76g
POLYUNSATURATED
0.83g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.