Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Buckwheat (cooked) Calories
Gluten-free, fiber and magnesium source, low fat
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Buckwheat (cooked) (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 0.9 mg of Manganese covers 37% of the Daily Value. Its glycemic index is 49 (medium), so it raises blood sugar at a moderate pace.
Buckwheat (cooked) 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%
Buckwheat (cooked) 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Buckwheat (cooked)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 156 kcal |
| 1 tablespoon (medium) | 12 g | 11 kcal |
| 1 piece (small) | 50 g | 46 kcal |
| ½ cup (small) | 85 g | 78 kcal |
| 100 g | 100 g | 92 kcal |
| 1 serving (medium) | 150 g | 138 kcal |
| 1 bottle (large) | 200 g | 184 kcal |
| 2 cup (large) | 340 g | 313 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Buckwheat (cooked)
How do you cook buckwheat so it does not turn mushy?
Rinse the uncooked buckwheat and drain it well, then cook it with only enough water for the grains to absorb. Avoid frequent stirring, and fluff the cooked buckwheat with a fork rather than leaving it to sit in excess liquid.
Is cooked buckwheat the same as kasha?
Not always. Kasha usually refers to roasted buckwheat groats, especially in Eastern European cooking; cooked buckwheat may be made from roasted or unroasted groats. Roasting gives kasha a deeper, nuttier flavor.
How do you reheat cooked buckwheat without drying it out?
Reheat cooked buckwheat in a covered pan with a splash of water, stirring gently until hot. You can also microwave it covered, stirring partway through; add a little water if the grains seem dry.
Can cooked buckwheat be used in place of rice?
Yes, cooked buckwheat can replace rice in bowls, soups, and savory side dishes. Its earthy flavor and softer, more distinctively textured grains will change the result, so it pairs especially well with mushrooms, roasted vegetables, and bold sauces.
How long does cooked buckwheat last in the fridge?
Cooked buckwheat keeps for about three to four days in a sealed container in the refrigerator. Refrigerate it once it has cooled, and discard it if it develops an unusual smell or appearance.
Can you freeze cooked buckwheat?
Yes. Cool cooked buckwheat, portion it into airtight containers or freezer bags, and freeze it. Thaw it in the refrigerator or reheat it from frozen with a little water to restore moisture.
Can you eat cooked buckwheat for breakfast?
Yes, cooked buckwheat works as a warm breakfast porridge. Reheat it with milk or a plant-based drink and add fruit, nuts, or cinnamon; its savory flavor also pairs well with eggs and vegetables.
What does cooked buckwheat taste like?
Cooked buckwheat has a pleasantly earthy, nutty flavor and tender grains that can be slightly chewy. Roasted groats taste stronger than unroasted ones, and herbs, mushrooms, or toasted spices complement its flavor.
Can cooked buckwheat go into a salad?
Yes, cooled cooked buckwheat makes a hearty base for salads. Toss it with chopped vegetables, herbs, and a tangy dressing; let the grains cool first so they do not wilt the fresh ingredients.
Is cooked buckwheat safe for people with celiac disease?
Buckwheat is naturally gluten-free, but cooked buckwheat can be contaminated if it is processed or prepared alongside wheat, barley, or rye. People with celiac disease should use buckwheat specifically labeled gluten-free.
Buckwheat (cooked) Vitamins & Minerals
Vitamins
B6
0.22mg · 13% DV
Biotin
2.55µg · 9% DV
B5
0.39mg · 8% DV
B1
0.05mg · 4% DV
Minerals
Manganese
0.85mg · 37% DV
Magnesium
87mg · 21% DV
Copper
0.17mg · 19% DV
Phosphorus
119mg · 17% DV
Potassium ⭐
150mg · 4% DV
Sodium
5.1mg · 0% DV
Buckwheat (cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat (cooked)
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 Buckwheat (cooked)?
Cooked buckwheat is made by simmering the small, triangular seeds of the buckwheat plant; despite its name, buckwheat is not a type of wheat. It is a familiar staple in parts of Eastern Europe and Asia, where it is often served as a simple cooked grain alongside vegetables, meat or fish. Its mild, earthy flavour and tender, slightly springy texture also work well in salads and soups.
For a quick meal, pair it with roasted vegetables, beans or a fried egg, or serve it as an alternative to rice. It is naturally gluten-free and low in fat, with 2.7 g of fibre per 100 g. Cook a batch ahead and keep it chilled for easy weekday meals; herbs, lemon and a modest drizzle of oil add flavour without making the dish heavy.
How Nutritious Is Buckwheat (cooked)?
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 (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 Buckwheat (cooked) Contain Allergens?
No known major allergens
Which Diets Is Buckwheat (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
Buckwheat (cooked) Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.15g
POLYUNSATURATED
0.37g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
Compare Buckwheat (cooked)
Foods Similar to Buckwheat (cooked)
Have another question about Buckwheat (cooked)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.