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Buckwheat with tomato sauce Calories
Fiber-rich buckwheat dish with tomato-based sauce
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Buckwheat with tomato sauce (180 g) has 166 calories. That works out to 92 calories per 100 g. It contains 32 g of carbs, 6.1 g of protein, 2.2 g of fat and 4.9 g of fiber. Its 0.7 mg of Manganese covers 30% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Buckwheat with tomato sauce Nutrition Facts
Selected: 1 serving (medium) · 180 g
166
KCAL / 180G
Carbs
32g
· 12% DV
Protein
6.1g
· 12% DV
Fat
2.2g
· 3% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 14% · Fat 12%
Buckwheat with tomato sauce nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 32 g | 12% |
| Fiber | 4.9 g | 18% |
| 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 Serving of Buckwheat with tomato sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 166 kcal |
| 1 tablespoon (grated) | 18 g | 17 kcal |
| 2 tablespoon (grated) | 36 g | 33 kcal |
| 1 piece (small) | 90 g | 83 kcal |
| 100 g | 100 g | 92 kcal |
| 1 cup (medium) | 160 g | 147 kcal |
| 1 serving (large) | 250 g | 230 kcal |
| 1 pack (jumbo) | 300 g | 276 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Buckwheat with tomato sauce
How do you make buckwheat with tomato sauce?
Buckwheat with tomato sauce is made by simmering buckwheat in a seasoned tomato mixture until tender. Rinse and drain the groats, cook onion and tomato into a sauce, then add the buckwheat and enough water for it to absorb as it cooks.
Is buckwheat with tomato sauce made with wheat?
No, buckwheat with tomato sauce is made with buckwheat groats, which come from a seed rather than wheat. Despite the name, buckwheat is not a type of wheat; check packaged ingredients if the dish includes extra sauces or seasonings.
How do you keep buckwheat with tomato sauce from getting mushy?
To keep buckwheat with tomato sauce from getting mushy, avoid adding excess liquid and stirring continuously. Cook it gently until the groats are just tender, then take the pan off the heat and let it stand covered so the texture can settle.
Can you make buckwheat with tomato sauce with roasted buckwheat?
Yes, roasted buckwheat works well in buckwheat with tomato sauce and gives the dish a deeper, nuttier flavor. Unroasted groats also work, but their flavor is milder; follow the package directions and check the texture as they cook.
What spices go well in buckwheat with tomato sauce?
Garlic, black pepper, paprika, and oregano go well in buckwheat with tomato sauce. Add chili flakes for heat or fresh parsley at the end for freshness; keep the seasoning balanced so it complements rather than masks the tomato.
Can you make buckwheat with tomato sauce without onions?
Yes, buckwheat with tomato sauce can be made without onions. Build flavor with garlic, olive oil, herbs, or a little sautéed pepper instead, and let the tomato sauce simmer until it tastes rich before adding the groats.
What can you serve with buckwheat with tomato sauce?
Buckwheat with tomato sauce pairs well with a green salad, roasted vegetables, or a spoonful of plain yogurt. For a more substantial meal, serve it with beans, lentils, or grilled chicken alongside.
Can you freeze buckwheat with tomato sauce?
Yes, buckwheat with tomato sauce can be frozen in meal-size portions. The groats may soften after thawing, so cool the dish promptly, seal it in a freezer-safe container, and reheat it thoroughly after thawing.
Is buckwheat with tomato sauce a good choice for meal prep?
Yes, buckwheat with tomato sauce works well for meal prep because it can be cooked ahead and portioned for later meals. Store it covered in the refrigerator, and add fresh herbs or a salad when serving to brighten the reheated dish.
Can people with diabetes eat buckwheat with tomato sauce?
Buckwheat with tomato sauce can fit into some diabetes meal plans, but the portion and the rest of the meal matter because buckwheat contains carbohydrates. Individual blood-glucose responses vary, so ask your clinician or dietitian how it fits your plan.
Buckwheat with tomato sauce Vitamins & Minerals
Vitamins
B3
1.98mg · 12% DV
Biotin
3.24µg · 11% DV
B1
0.13mg · 11% DV
Vitamin C
8.64mg · 10% DV
Minerals
Manganese
0.68mg · 30% DV
Copper
0.22mg · 24% DV
Phosphorus
155mg · 22% DV
Magnesium
76mg · 18% DV
Sodium
324mg · 14% DV
Potassium ⭐
306mg · 9% DV
Buckwheat with tomato sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat with tomato sauce
To burn the 166 calories in 1 serving (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 tomato sauce?
Buckwheat with tomato sauce combines cooked buckwheat groats with a tomato-based sauce. It is a simple home-style preparation rather than a dish tied to one particular cuisine; buckwheat is especially familiar in parts of Eastern Europe, while tomato sauce makes this version easy to adapt in kitchens around the world.
Serve it warm as a light main or as a side alongside vegetables, salad or a spoonful of yogurt. The groats have a pleasantly earthy, slightly nutty flavour, balanced by the sauce’s gentle acidity. Buckwheat gives the dish fibre as well as carbohydrates. For a lighter plate, use just enough oil to soften the sauce’s aromatics and add extra vegetables or fresh herbs.
How Nutritious Is Buckwheat with tomato sauce?
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 tomato sauce 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 tomato sauce Contain Allergens?
No known major allergens
Which Diets Is Buckwheat with tomato sauce 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 tomato sauce Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.43g
POLYUNSATURATED
0.63g
Omega 6:3 ratio 11.6:1
Above the ideal 4:1 (11.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.