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Fried gluten-free buckwheat Calories
Gluten-free pan-fried buckwheat; energy-dense, with notable magnesium and manganese.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Fried gluten-free buckwheat (170 g) has 264 calories. That works out to 155 calories per 100 g. It contains 48.8 g of carbs, 7.3 g of protein, 5.3 g of fat and 6.5 g of fiber. Its 1.1 mg of Manganese covers 48% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Fried gluten-free buckwheat Nutrition Facts
Selected: 1 cup (medium) · 170 g
264
KCAL / 170G
Carbs
48.8g
· 18% DV
Protein
7.3g
· 15% DV
Fat
5.3g
· 7% DV
Fiber
6.5g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 11% · Fat 17%
Fried gluten-free buckwheat nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 264 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 0.77 g | 4% |
| Trans fat | 0 g | |
| Sodium | 6.8 mg | 0% |
| Total carbohydrate | 48.8 g | 18% |
| Fiber | 6.5 g | 23% |
| Protein | 7.3 g | 15% |
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 Fried gluten-free buckwheat?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 264 kcal |
| 1 tablespoon (shredded) | 12 g | 19 kcal |
| 1 piece (mini) | 45 g | 70 kcal |
| 1 serving (small) | 90 g | 140 kcal |
| 100 g | 100 g | 155 kcal |
| 1 cup (small) | 120 g | 186 kcal |
| 1 serving (medium) | 170 g | 264 kcal |
| 1 cup (large) | 230 g | 357 kcal |
| 1 serving (large) | 260 g | 403 kcal |
Calculated from 155 calories per 100 g.
Frequently Asked Questions About Fried gluten-free buckwheat
Is fried gluten-free buckwheat the same as kasha?
Often, yes: kasha commonly means roasted buckwheat groats, so fried gluten-free buckwheat may be sold or described similarly. The exact preparation can vary, but both refer to buckwheat rather than wheat.
Can fried gluten-free buckwheat replace rice?
Yes, fried gluten-free buckwheat works in place of rice in pilafs, grain bowls, and salads. It has a nuttier, earthier taste and a firmer bite, so it pairs especially well with mushrooms and roasted vegetables.
How do you keep fried gluten-free buckwheat from turning mushy?
Use only enough cooking liquid for the groats to soften, and stop cooking once they are tender. Drain any excess liquid and let fried gluten-free buckwheat rest without stirring so the grains stay separate.
Should you rinse fried gluten-free buckwheat before cooking it?
Yes, rinse fried gluten-free buckwheat under cool water and drain it before cooking to remove loose dust or debris. If you plan to toast it again, dry the groats first so they toast rather than steam.
Can you eat fried gluten-free buckwheat raw?
It is better to cook fried gluten-free buckwheat before eating it. Pan-toasting does not necessarily cook the groats through, and simmering softens their texture and makes them easier to use in meals.
What does fried gluten-free buckwheat taste like?
Fried gluten-free buckwheat tastes toasted, nutty, and slightly earthy, with a more pronounced flavor than rice. Its firm, separate grains suit savory dishes, while fruit or yogurt can balance the flavor at breakfast.
What goes well with fried gluten-free buckwheat?
Fried gluten-free buckwheat pairs well with mushrooms, onions, roasted vegetables, herbs, and eggs. Add it to a warm bowl or serve it as a pilaf; its toasted flavor also works with beans and lentils.
Can you freeze cooked fried gluten-free buckwheat?
Yes, cooked fried gluten-free buckwheat freezes well in sealed, meal-sized portions. Thaw it and reheat it in a pan with a splash of water; this helps restore moisture if the grains have dried out.
Is fried gluten-free buckwheat a good choice for people with diabetes?
Fried gluten-free buckwheat can fit into a diabetes-friendly meal, but its effect on blood glucose varies with the portion and what you eat alongside it. Pairing it with protein and non-starchy vegetables can make a more balanced meal.
Fried gluten-free buckwheat Vitamins & Minerals
Vitamins
B3
2.55mg · 16% DV
B1
0.17mg · 14% DV
B6
0.2mg · 12% DV
B5
0.6mg · 12% DV
Minerals
Manganese
1.11mg · 48% DV
Copper
0.31mg · 34% DV
Phosphorus
204mg · 29% DV
Magnesium
119mg · 28% DV
Potassium ⭐
187mg · 6% DV
Sodium
6.8mg · 0% DV
Fried gluten-free buckwheat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried gluten-free buckwheat
To burn the 264 calories in 1 cup (medium) (170 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 Fried gluten-free buckwheat?
Fried gluten-free buckwheat is made by frying buckwheat groats in a pan, usually with a little oil. Despite its name, buckwheat is not wheat; it is naturally gluten-free, though products can vary in their risk of cross-contact.
The groats have a pleasantly firm bite and a distinctive, earthy, toasted flavour. In parts of Eastern Europe and Asia, buckwheat is commonly served as a warm grain side; elsewhere, it works well in bowls, salads or as an alternative to rice. It provides mostly carbohydrates, along with fibre and useful minerals, and the added oil makes the fried version more energy-dense. Use just enough oil to coat the pan, then pair it with vegetables, herbs or a tangy dressing.
How Nutritious Is Fried gluten-free buckwheat?
Nutrient density
Medium
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 Fried gluten-free buckwheat 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 Fried gluten-free buckwheat Contain Allergens?
No known major allergens
Which Diets Is Fried gluten-free buckwheat 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
Fried gluten-free buckwheat Fat Profile
SATURATED
0.77g
MONOUNSATURATED
1.79g
POLYUNSATURATED
1.7g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.