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High-protein buckwheat porridge Calories
High protein, fiber-rich, satiating
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of High-protein buckwheat porridge (240 g) has 269 calories. That works out to 112 calories per 100 g. It contains 33.8 g of carbs, 17.3 g of protein, 6.7 g of fat and 6.2 g of fiber. Its 1.3 mg of Manganese covers 57% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
High-protein buckwheat porridge Nutrition Facts
Selected: 1 cup (medium) · 240 g
269
KCAL / 240G
Carbs
33.8g
· 12% DV
Protein
17.3g
· 35% DV
Fat
6.7g
· 9% 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 51% · Protein 26% · Fat 23%
High-protein buckwheat porridge nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 269 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 101 mg | 4% |
| Total carbohydrate | 33.8 g | 12% |
| Fiber | 6.2 g | 22% |
| Protein | 17.3 g | 35% |
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 High-protein buckwheat porridge?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 269 kcal |
| 1 tablespoon (grated) | 18 g | 20 kcal |
| 100 g | 100 g | 112 kcal |
| 1 serving (small) | 150 g | 168 kcal |
| 1 cup (small) | 180 g | 202 kcal |
| 1 serving (medium) | 240 g | 269 kcal |
| 1 cup (large) | 320 g | 358 kcal |
| 1 bottle (jumbo) | 350 g | 392 kcal |
| 1 serving (large) | 350 g | 392 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About High-protein buckwheat porridge
How do you make high-protein buckwheat porridge?
High-protein buckwheat porridge is made by simmering buckwheat until tender and adding protein-rich ingredients suited to the recipe. Milk, yogurt, or another protein source can be used; stir as it cooks to help prevent sticking and create a creamy texture.
What is in high-protein buckwheat porridge?
High-protein buckwheat porridge starts with buckwheat, with a protein-rich ingredient added according to the recipe. Milk or yogurt may be used, and fruit, nuts, or spices can provide flavor. The exact ingredients vary, so the name alone does not specify one fixed recipe.
Is high-protein buckwheat porridge the same as oatmeal?
No, high-protein buckwheat porridge is made with buckwheat rather than oats. Despite its name, buckwheat is not a type of wheat; it has a distinctive earthy flavor and cooks into a different-tasting porridge. The toppings and added protein can vary in either dish.
Can you make high-protein buckwheat porridge overnight?
Yes, you can prepare high-protein buckwheat porridge ahead and refrigerate it in a covered container. It thickens as it chills, so stir in a little milk or water before serving. Add fresh fruit or crunchy toppings just before eating to keep their texture.
Why does high-protein buckwheat porridge taste bitter?
High-protein buckwheat porridge can taste bitter if the buckwheat has a naturally strong flavor or was over-toasted. Rinsing the groats before cooking and simmering gently can soften the taste. Fruit, cinnamon, or a creamy topping can also balance its earthy notes.
Should high-protein buckwheat porridge be cooked with milk or water?
High-protein buckwheat porridge can be cooked with either milk or water. Milk makes it richer and creamier, while water lets the buckwheat flavor stand out. You can also cook it in water and stir in yogurt or milk when serving.
What can you add to high-protein buckwheat porridge?
High-protein buckwheat porridge works with fruit, nuts, cinnamon, or yogurt for a sweet bowl. For a savory version, add an egg, herbs, or cheese. Choose toppings that complement the recipe’s existing protein ingredients rather than assuming every version needs the same additions.
How long does high-protein buckwheat porridge keep in the fridge?
Cooked high-protein buckwheat porridge keeps for a few days when promptly refrigerated in a covered container. Reheat it thoroughly before serving, adding a splash of milk or water if it has thickened. Discard it if its smell or appearance has changed.
Does high-protein buckwheat porridge keep you full?
Yes, high-protein buckwheat porridge can help keep you full because it provides protein and fiber. How satisfying it feels also depends on the portion and additions; yogurt or nuts can make a bowl more substantial.
Can people with diabetes eat high-protein buckwheat porridge?
Many people with diabetes can include high-protein buckwheat porridge in a meal, but its effect on blood glucose varies with the portion and recipe. Sweeteners and toppings matter too; anyone adjusting meals around medication should ask their healthcare professional for personal guidance.
High-protein buckwheat porridge Vitamins & Minerals
Vitamins
B12
0.84µg · 35% DV
B3
3.36mg · 21% DV
B2
0.22mg · 17% DV
B1
0.19mg · 16% DV
Minerals
Manganese
1.32mg · 57% DV
Phosphorus
317mg · 45% DV
Copper
0.38mg · 42% DV
Magnesium
125mg · 30% DV
Potassium ⭐
422mg · 12% DV
Sodium
101mg · 4% DV
High-protein buckwheat porridge Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off High-protein buckwheat porridge
To burn the 269 calories in 1 cup (medium) (240 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 High-protein buckwheat porridge?
High-protein buckwheat porridge is a warm bowl of buckwheat groats cooked until soft, often with milk or water. To make it higher in protein, it may be prepared with milk, yogurt or other protein-rich additions. The cooked groats have a mild, earthy flavour and a tender, slightly grainy texture; the porridge can be thick or loose depending on how much liquid you use.
Buckwheat porridge is eaten in several cuisines, from Eastern Europe to parts of Asia, and works well as a breakfast with fruit, nuts or cinnamon. Its protein and fibre make it a filling choice. For a lighter bowl, cook it with water and add fresh fruit; use milk for a creamier result.
How Nutritious Is High-protein buckwheat porridge?
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 High-protein buckwheat porridge 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 High-protein buckwheat porridge Contain Allergens?
Contains these allergens:
Which Diets Is High-protein buckwheat porridge Good For?
Vegan
— Not 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
High-protein buckwheat porridge Fat Profile
SATURATED
1.2g
MONOUNSATURATED
1.87g
POLYUNSATURATED
1.73g
Omega 6:3 ratio 12.4:1
Above the ideal 4:1 (12.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.