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Grechka Calories
Buckwheat-based dish with fiber and minerals
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Grechka (170 g) has 156 calories. That works out to 92 calories per 100 g. It contains 33.8 g of carbs, 5.8 g of protein, 1 g of fat and 4.6 g of fiber. Its 0.7 mg of Manganese covers 30% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Grechka Nutrition Facts
Selected: 1 cup (medium) · 170 g
156
KCAL / 170G
Carbs
33.8g
· 12% DV
Protein
5.8g
· 12% DV
Fat
1g
· 1% DV
Fiber
4.6g
· 16% 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%
Grechka nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0 g | |
| Sodium | 5.1 mg | 0% |
| Total carbohydrate | 33.8 g | 12% |
| Fiber | 4.6 g | 16% |
| Protein | 5.8 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 Cup of Grechka?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 156 kcal |
| 1 tablespoon (grated) | 15 g | 14 kcal |
| 1 piece (mini) | 90 g | 83 kcal |
| 100 g | 100 g | 92 kcal |
| 1 cup (small) | 120 g | 110 kcal |
| 1 serving (small) | 150 g | 138 kcal |
| 1 serving (medium) | 200 g | 184 kcal |
| 1 cup (large) | 220 g | 202 kcal |
| 1 serving (large) | 280 g | 258 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Grechka
What is Grechka, and what does it taste like?
Grechka is a dish of cooked buckwheat groats, often served as a simple pilaf in Eastern European cooking. The groats have a nutty, earthy flavor and a tender but distinct texture when cooked without excess water.
How much water do you use to cook Grechka?
A common stovetop starting point for Grechka is about two parts water to one part buckwheat groats. Simmer covered until tender and the liquid is absorbed, then let it stand briefly; adjust the liquid if your preferred texture is softer.
Is Grechka the same as kasha?
Grechka means buckwheat groats, while kasha can refer more broadly to cooked grains or porridge in several Eastern European languages. In many English-language recipes, though, “buckwheat kasha” means the same cooked buckwheat dish as Grechka.
Can you cook Grechka in a rice cooker?
Yes, Grechka can be cooked in a rice cooker. Rinse the groats first, add water using the cooker’s grain or rice setting as a guide, and check for tenderness at the end because appliances vary.
Do you need to toast buckwheat before making Grechka?
No, toasting is optional when making Grechka. Briefly dry-toasting the groats in a pan brings out a deeper, nuttier flavor and can help keep the cooked grains distinct; skip it for a milder taste.
Why does Grechka sometimes taste bitter?
Grechka may taste bitter or overly strong if the groats are stale or have a pronounced natural flavor. Rinse them before cooking, and try briefly toasting fresh groats to bring forward their nuttier notes.
What do people traditionally eat with Grechka?
Grechka is often served as a side dish with sautéed mushrooms, onions, meat, or gravy. For a simpler meal, pair it with roasted vegetables, eggs, or a crisp salad.
Can you freeze cooked Grechka?
Yes, cooked Grechka freezes well. Cool it promptly, portion it into airtight freezer-safe containers, and thaw it in the refrigerator or reheat it from frozen with a splash of water to restore moisture.
Can you make Grechka without meat?
Yes, Grechka is easy to prepare without meat. Cook the groats in water or vegetable stock, then add sautéed mushrooms, onions, or other vegetables for extra flavor and texture.
Is Grechka filling enough for a meal?
Grechka can make a satisfying meal, especially when served with vegetables and a source of protein such as beans, eggs, or tofu. A bowl of plain groats is less substantial than a balanced plate with those additions.
Grechka Vitamins & Minerals
Vitamins
B1
0.17mg · 14% DV
B3
2.21mg · 14% DV
Biotin
3.06µg · 10% DV
B5
0.43mg · 9% DV
Minerals
Manganese
0.68mg · 30% DV
Copper
0.19mg · 21% DV
Magnesium
87mg · 21% DV
Phosphorus
119mg · 17% DV
Potassium ⭐
150mg · 4% DV
Sodium
5.1mg · 0% DV
Grechka Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grechka
To burn the 156 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 Grechka?
Grechka is a dish of buckwheat groats cooked until tender, common in Russian and other Eastern European home cooking. Despite its name, buckwheat is not a wheat grain; the groats are the seeds of a plant. They may be cooked simply in water or stock, or with additions such as onions and vegetables.
The cooked groats are soft but can retain a pleasant bite, with a gently nutty, toasted flavour. In its region of origin, grechka is often served as a side with meat, mushrooms or vegetables, and it also works as a simple bowl on its own. It provides fibre and is naturally low in fat. Add vegetables and herbs for a lighter meal, or serve it alongside a fresh salad.
How Nutritious Is Grechka?
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 Grechka 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 Grechka Contain Allergens?
No known major allergens
Which Diets Is Grechka 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
Grechka Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.31g
POLYUNSATURATED
0.34g
Omega 6:3 ratio 10.3:1
Above the ideal 4:1 (10.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.