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Grecka (Cooked) Calories
Source of fiber and complex carbs, low fat
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Grecka (Cooked) (150 g) has 138 calories. That works out to 92 calories per 100 g. It contains 30.2 g of carbs, 5.1 g of protein, 0.9 g of fat and 4.1 g of fiber. Its 0.9 mg of Manganese covers 39% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Grecka (Cooked) Nutrition Facts
Selected: 1 cup (medium) · 150 g
138
KCAL / 150G
Carbs
30.2g
· 11% DV
Protein
5.1g
· 10% DV
Fat
0.9g
· 1% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 14% · Fat 5%
Grecka (Cooked) nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 7.5 mg | 0% |
| Total carbohydrate | 30.2 g | 11% |
| Fiber | 4.1 g | 15% |
| Protein | 5.1 g | 10% |
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 Grecka (Cooked)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 138 kcal |
| 1 piece (small) | 80 g | 74 kcal |
| 100 g | 100 g | 92 kcal |
| 1 cup (small) | 100 g | 92 kcal |
| 1 serving (small) | 120 g | 110 kcal |
| 1 piece (medium) | 120 g | 110 kcal |
| 1 serving (large) | 180 g | 166 kcal |
| 1 cup (large) | 200 g | 184 kcal |
| 1 piece (large) | 200 g | 184 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Grecka (Cooked)
What is cooked buckwheat (Grecka)?
Cooked buckwheat, called Grecka on this page, is buckwheat groats simmered until tender. Despite its name, buckwheat is not wheat; the cooked kernels have a mild, earthy, nutty taste and can be served as a grain-like side.
How do you cook buckwheat groats?
Rinse the groats, then simmer them in water with the lid on until tender and the liquid is absorbed. Let them stand briefly off the heat, then fluff with a fork; avoid stirring often if you want distinct kernels.
Should you rinse buckwheat before cooking it?
Yes, a quick rinse removes dust and loose particles from buckwheat groats. Drain them well before adding them to the pot; rinsing is useful whether you plan to serve the cooked kernels plain or in a salad.
What is the water-to-buckwheat ratio for cooking?
A common starting point is two parts water to one part buckwheat groats. Simmer covered until the water is absorbed, then check the texture; add a little hot water and continue cooking if the kernels are still firm.
How long does buckwheat take to cook?
Buckwheat groats usually take about 12–15 minutes to simmer until tender. The exact time varies with the groat and pot, so taste a kernel near the end and let the cooked buckwheat rest before serving.
How can you make cooked buckwheat taste better?
Toast the dry buckwheat briefly in a pan before simmering it to bring out a nuttier flavor. You can also cook it in broth and finish with herbs, sautéed mushrooms, or a little olive oil.
Can you eat cooked buckwheat cold?
Yes, cooked buckwheat can be eaten cold once it has been cooled and refrigerated safely. Toss the kernels into a salad with vegetables, herbs, and a dressing, or bring them back to room temperature shortly before serving.
How long does cooked buckwheat last in the fridge?
Cooked buckwheat generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if it develops an off smell, slimy texture, or visible mold.
Can you freeze cooked buckwheat?
Yes, cooked buckwheat freezes well in meal-sized portions. Cool it first, seal it in a freezer-safe container, and thaw it in the refrigerator or reheat it from frozen with a splash of water to loosen the kernels.
Is buckwheat a good choice for people with diabetes?
Buckwheat contains carbohydrates, so it can raise blood sugar, while its fiber may help make a meal more filling. Pair cooked buckwheat with protein and non-starchy vegetables, and follow your own diabetes meal plan.
Grecka (Cooked) Vitamins & Minerals
Vitamins
B6
0.2mg · 12% DV
B3
1.65mg · 10% DV
Biotin
3µg · 10% DV
B1
0.11mg · 9% DV
Minerals
Manganese
0.9mg · 39% DV
Copper
0.2mg · 22% DV
Magnesium
77mg · 18% DV
Phosphorus
116mg · 17% DV
Potassium ⭐
132mg · 4% DV
Sodium
7.5mg · 0% DV
Grecka (Cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grecka (Cooked)
To burn the 138 calories in 1 cup (medium) (150 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 Grecka (Cooked)?
Cooked Grecka is buckwheat groats simmered in water until tender. Despite the name, buckwheat is not wheat; the cooked kernels make a simple grain-like base for meals. It is familiar across parts of Eastern Europe and also works well in everyday home cooking elsewhere.
The kernels stay distinct, with a pleasantly firm bite and a mild, earthy, nutty flavour. Serve them like rice alongside vegetables, meat or fish, fold them into a warm salad, or have them at breakfast with yoghurt and fruit. Grecka provides fibre and complex carbohydrates and is low in fat. For a lighter meal, pair it with plenty of vegetables and a simple dressing.
How Nutritious Is Grecka (Cooked)?
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 Grecka (Cooked) 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 Grecka (Cooked) Contain Allergens?
No known major allergens
Which Diets Is Grecka (Cooked) 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
Grecka (Cooked) Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 6.7:1
Above the ideal 4:1 (6.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.