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Buckwheat zucchini dish Calories
Fiber-rich buckwheat and zucchini dish with plant protein
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Buckwheat zucchini dish (220 g) has 202 calories. That works out to 92 calories per 100 g. It contains 33.4 g of carbs, 6.8 g of protein, 5.3 g of fat and 6.2 g of fiber. Its 0.9 mg of Manganese covers 40% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Buckwheat zucchini dish Nutrition Facts
Selected: 1 serving (medium) · 220 g
202
KCAL / 220G
Carbs
33.4g
· 12% DV
Protein
6.8g
· 14% DV
Fat
5.3g
· 7% DV
Fiber
6.2g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 13% · Fat 23%
Buckwheat zucchini dish nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 202 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 0.7 g | 3% |
| Trans fat | 0 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 33.4 g | 12% |
| Fiber | 6.2 g | 22% |
| Protein | 6.8 g | 14% |
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 zucchini dish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 202 kcal |
| 1 tablespoon (shredded) | 18 g | 17 kcal |
| 100 g | 100 g | 92 kcal |
| 1 piece (small) | 120 g | 110 kcal |
| 1 cup (medium) | 180 g | 166 kcal |
| 2 piece (double) | 240 g | 221 kcal |
| 1 serving (large) | 300 g | 276 kcal |
| 1 bottle (jumbo) | 500 g | 460 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Buckwheat zucchini dish
How do you make buckwheat zucchini dish?
Buckwheat zucchini dish is made by sautéing onion, then simmering rinsed buckwheat and chopped zucchini together with water or broth. Add tomato, garlic, and herbs if you like, and cook until the buckwheat is tender but still holds its shape.
Do you need to soak buckwheat for buckwheat zucchini dish?
No, you do not need to soak buckwheat for buckwheat zucchini dish. Rinse the groats before cooking to remove surface dust. If you have soaked them, they will soften sooner, so keep an eye on the liquid and texture as the dish cooks.
How do you keep buckwheat zucchini dish from turning mushy?
Use only enough liquid to cook the buckwheat, and avoid stirring buckwheat zucchini dish repeatedly. Take it off the heat as soon as the groats are tender and retain their shape; they will continue absorbing some liquid as the dish rests.
Should you drain zucchini before adding it to buckwheat zucchini dish?
Usually, you do not need to drain zucchini for buckwheat zucchini dish. Zucchini releases moisture as it cooks, so add liquid gradually and keep the pan covered. If the buckwheat is still firm and the pan looks dry, add a little hot water.
Can you use toasted buckwheat in buckwheat zucchini dish?
Yes, toasted buckwheat works in buckwheat zucchini dish and gives it a deeper, nutty flavor. Plain untoasted groats also work and have a milder taste. Check the texture while cooking, since toasted groats may soften at a different rate.
Can you add tomatoes to buckwheat zucchini dish?
Yes, tomatoes pair well with buckwheat zucchini dish and add acidity and moisture. Stir in chopped fresh tomatoes or a little tomato paste with the onion; because tomatoes release liquid, add broth or water gradually to avoid making the dish soupy.
What goes well with buckwheat zucchini dish?
A crisp salad, plain yogurt, or pickles go well with buckwheat zucchini dish. For a plant-based meal, serve it with a lemony salad or beans; a spoonful of yogurt adds a cool contrast to the warm, savory buckwheat.
How should you store leftover buckwheat zucchini dish?
Store leftover buckwheat zucchini dish in a covered container in the refrigerator once it has cooled. Reheat it thoroughly in a pan, adding a splash of water if the buckwheat has absorbed the sauce; avoid reheating the same portion repeatedly.
Can you freeze buckwheat zucchini dish?
Yes, you can freeze buckwheat zucchini dish, though the zucchini may become softer and release water after thawing. Freeze it in meal-sized portions, thaw it in the refrigerator, and reheat it in a pan so excess moisture can cook off.
Should you peel zucchini for buckwheat zucchini dish?
No, peeling zucchini is usually unnecessary for buckwheat zucchini dish. Wash it well, trim the ends, and leave the skin on to help the pieces hold their shape and add texture. Peel it only if the skin is especially tough or damaged.
Buckwheat zucchini dish Vitamins & Minerals
Vitamins
B3
2.64mg · 17% DV
Vitamin C
14.08mg · 16% DV
Vitamin K
18.7µg · 16% DV
B6
0.26mg · 15% DV
Minerals
Manganese
0.92mg · 40% DV
Copper
0.31mg · 34% DV
Phosphorus
172mg · 25% DV
Magnesium
92mg · 22% DV
Sodium
396mg · 17% DV
Potassium ⭐
462mg · 14% DV
Buckwheat zucchini dish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat zucchini dish
To burn the 202 calories in 1 serving (medium) (220 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 zucchini dish?
Buckwheat zucchini dish brings together buckwheat groats and zucchini, cooked until tender. It is a straightforward home-style combination rather than a dish tied to one standard recipe; cooks may add aromatics or herbs to suit their taste. The buckwheat has a gently nutty flavor, while zucchini softens and adds moisture. Serve it warm as a light main, or alongside a salad; a spoonful of yogurt is another option if it suits your meal. Both ingredients contribute fiber, and buckwheat also provides plant protein. For a lighter version, use oil sparingly and rely on herbs, pepper or lemon for extra flavor.
How Nutritious Is Buckwheat zucchini dish?
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 zucchini dish 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 zucchini dish Contain Allergens?
No known major allergens
Which Diets Is Buckwheat zucchini dish 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 zucchini dish Fat Profile
SATURATED
0.7g
MONOUNSATURATED
2.22g
POLYUNSATURATED
1.47g
Omega 6:3 ratio 19.4:1
Above the ideal 4:1 (19.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.