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Buckwheat-Zucchini Sauté Calories
A filling dish of buckwheat and zucchini sautéed with a modest amount of oil, providing fiber and complex carbohydrates.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Buckwheat-Zucchini Sauté (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 32.8 g of carbs, 6.3 g of protein, 7.2 g of fat and 4.5 g of fiber. Its 0.3 mg of Copper covers 30% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Buckwheat-Zucchini Sauté Nutrition Facts
Selected: 1 cup (chopped) · 180 g
216
KCAL / 180G
Carbs
32.8g
· 12% DV
Protein
6.3g
· 13% DV
Fat
7.2g
· 9% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 11% · Fat 30%
Buckwheat-Zucchini Sauté nutrition facts table · 1 cup (chopped) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 0.99 g | 5% |
| Trans fat | 0 g | |
| Sodium | 225 mg | 10% |
| Total carbohydrate | 32.8 g | 12% |
| Fiber | 4.5 g | 16% |
| Protein | 6.3 g | 13% |
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 Chopped Buckwheat-Zucchini Sauté?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 180 g | 216 kcal |
| 1 g | 1 g | 1 kcal |
| 1 tablespoon (chopped) | 18 g | 22 kcal |
| ½ cup (chopped) | 90 g | 108 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (small) | 220 g | 264 kcal |
| 1 serving (medium) | 300 g | 360 kcal |
| 1 serving (large) | 400 g | 480 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Buckwheat-Zucchini Sauté
What is Buckwheat-Zucchini Sauté made of?
Buckwheat-Zucchini Sauté is a simple dish of cooked buckwheat and sautéed zucchini, usually seasoned with oil, salt, pepper, and herbs. Garlic, onion, or lemon can be added, but the basic combination does not require a sauce.
How do you make Buckwheat-Zucchini Sauté?
Cook the buckwheat separately, then sauté sliced zucchini in a little oil until just tender. Stir in the cooked grains and season to taste. Combining them at the end helps the zucchini keep its texture instead of turning mushy while the buckwheat cooks.
Should buckwheat be toasted for Buckwheat-Zucchini Sauté?
Toasted buckwheat works well in Buckwheat-Zucchini Sauté and gives it a deeper, nuttier flavor. Untoasted buckwheat has a milder taste and also works. Cook whichever kind you choose until tender before adding it to the zucchini.
How do you keep zucchini from getting mushy in Buckwheat-Zucchini Sauté?
Cook the zucchini briefly over fairly high heat in a roomy pan. Crowding traps steam and makes the pieces release more moisture. Add already-cooked buckwheat near the end, and stop cooking once the zucchini is tender but still holds its shape.
Can I use leftover cooked buckwheat in Buckwheat-Zucchini Sauté?
Yes, leftover cooked buckwheat is ideal for Buckwheat-Zucchini Sauté. Sauté the zucchini first, then stir in the chilled grains and cook until steaming hot. This is quicker than starting with uncooked buckwheat and helps keep the zucchini from overcooking.
What protein can I add to Buckwheat-Zucchini Sauté?
Chickpeas, white beans, tofu, or a fried egg can make Buckwheat-Zucchini Sauté more substantial. Add cooked beans or chickpeas with the buckwheat so they warm through, or serve the egg on top to keep its texture distinct.
What herbs and seasonings go well in Buckwheat-Zucchini Sauté?
Garlic, black pepper, thyme, and smoked paprika all pair well with Buckwheat-Zucchini Sauté. Fresh dill or parsley adds a brighter finish, while a squeeze of lemon just before serving balances the earthy buckwheat.
What should I serve with Buckwheat-Zucchini Sauté?
A crisp salad or a spoonful of plain yogurt makes a fresh side for Buckwheat-Zucchini Sauté. For a fuller meal, serve it with roasted chickpeas or grilled fish; the mild zucchini and nutty buckwheat suit both.
Can Buckwheat-Zucchini Sauté be frozen?
Yes, Buckwheat-Zucchini Sauté can be frozen, although zucchini often softens and releases water after thawing. Freeze it in a sealed container once cooled, then reheat it in a pan so excess moisture can evaporate.
Is Buckwheat-Zucchini Sauté a good meal-prep dish?
Yes, Buckwheat-Zucchini Sauté works for meal prep, especially if you keep the zucchini slightly firm when cooking it. Refrigerate it in a sealed container and reheat only the portion you plan to eat; the vegetables soften gradually in storage.
Buckwheat-Zucchini Sauté Vitamins & Minerals
Vitamins
B6
0.22mg · 13% DV
B3
1.98mg · 12% DV
B1
0.14mg · 12% DV
Vitamin C
9.9mg · 11% DV
Minerals
Copper
0.27mg · 30% DV
Manganese
0.63mg · 27% DV
Phosphorus
135mg · 19% DV
Magnesium
58mg · 14% DV
Potassium ⭐
378mg · 11% DV
Sodium
225mg · 10% DV
Buckwheat-Zucchini Sauté Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat-Zucchini Sauté
To burn the 216 calories in 1 cup (chopped) (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-Zucchini Sauté?
Buckwheat-Zucchini Sauté combines cooked buckwheat with chopped zucchini, briefly cooked together with a little oil. It is a simple home-style dish rather than a preparation tied to one particular region; buckwheat is also known as groats in some English-speaking kitchens.
The grains have a gently nutty flavour, while zucchini softens and brings a fresh, tender contrast. Serve it warm as a light main with a salad, or alongside a heartier meal; herbs, garlic or a squeeze of lemon make easy additions. Buckwheat provides complex carbohydrates and the dish also offers fibre, making it a filling plant-based option. It has 120 calories per 100 g. Keep the oil modest if you want a lighter result.
How Nutritious Is Buckwheat-Zucchini Sauté?
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 Sauté 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 Sauté Contain Allergens?
No known major allergens
Which Diets Is Buckwheat-Zucchini Sauté 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 Sauté Fat Profile
SATURATED
0.99g
MONOUNSATURATED
4.14g
POLYUNSATURATED
2.07g
Omega 6:3 ratio 37.8:1
Above the ideal 4:1 (37.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.