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Buckwheat porridge Calories
Fiber- and magnesium-rich hearty hot cereal
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Buckwheat porridge (240 g) has 221 calories. That works out to 92 calories per 100 g. It contains 47.8 g of carbs, 8.2 g of protein, 1.4 g of fat and 6.5 g of fiber. Its 0.8 mg of Manganese covers 37% of the Daily Value. Its glycemic index is 54 (low), so it raises blood sugar slowly.
Buckwheat porridge Nutrition Facts
Selected: 1 cup (medium) · 240 g
221
KCAL / 240G
Carbs
47.8g
· 17% DV
Protein
8.2g
· 16% DV
Fat
1.4g
· 2% 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 81% · Protein 14% · Fat 5%
Buckwheat porridge nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 221 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.29 g | 1% |
| Trans fat | 0 g | |
| Sodium | 4.8 mg | 0% |
| Total carbohydrate | 47.8 g | 17% |
| Fiber | 6.5 g | 23% |
| Protein | 8.2 g | 16% |
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 Buckwheat porridge?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 221 kcal |
| 1 tablespoon (grated) | 15 g | 14 kcal |
| 100 g | 100 g | 92 kcal |
| 1 serving (small) | 150 g | 138 kcal |
| 1 cup (small) | 180 g | 166 kcal |
| 1 serving (medium) | 250 g | 230 kcal |
| 1 cup (large) | 320 g | 294 kcal |
| 1 serving (large) | 350 g | 322 kcal |
| 1 bottle (jumbo) | 500 g | 460 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Buckwheat porridge
How do you make buckwheat porridge?
Buckwheat porridge is made by simmering hulled buckwheat groats in water or milk until tender. Rinse the groats first, then stir occasionally as they cook so they soften evenly and do not stick to the pan.
Is buckwheat porridge the same as oatmeal?
No, buckwheat porridge is made from buckwheat, while oatmeal is made from oats. Despite its name, buckwheat is not a type of wheat; the two porridges have different flavors and textures.
Should you use buckwheat groats or buckwheat flour for buckwheat porridge?
Use hulled buckwheat groats for a porridge with distinct, tender grains. Buckwheat flour also works, but it makes a smoother, thicker mixture that needs frequent stirring to prevent lumps.
Can you make buckwheat porridge overnight?
Yes, you can soak buckwheat groats overnight and finish cooking them in the morning. Drain and rinse the soaked groats before heating them with fresh water or milk; soaking changes the cooking time and texture.
Why does buckwheat porridge taste bitter?
Buckwheat porridge should taste earthy and nutty, not strongly bitter. Rinse the groats before cooking and avoid over-toasting them; old or poorly stored groats can also develop an unpleasant, bitter flavor.
Is buckwheat porridge better with milk or water?
Neither is universally better: water makes buckwheat porridge taste more plainly of the grain, while milk gives it a creamier finish. You can also cook it with a mixture of both.
What toppings go well with buckwheat porridge?
Buckwheat porridge works with both sweet and savory toppings. Try berries, banana, nuts, or cinnamon for a sweet bowl, or add a fried egg, sautéed mushrooms, or herbs for a savory meal.
Can you reheat buckwheat porridge?
Yes, buckwheat porridge reheats well on the stove or in a microwave. Add a splash of water or milk and stir as it warms, since the groats absorb liquid and the chilled porridge thickens.
Does buckwheat porridge keep you full?
Yes, buckwheat porridge can make a satisfying meal because its fiber and protein contribute to fullness. Pairing it with yogurt, eggs, nuts, or another protein-rich food can make the meal more substantial.
Is buckwheat porridge good for blood sugar?
Buckwheat porridge can fit into a blood-sugar-conscious meal, but portion size and toppings matter. Choose plain porridge rather than adding sugar, and combine it with protein or healthy fats; people managing diabetes should follow their individual care plan.
Buckwheat porridge Vitamins & Minerals
Vitamins
B3
3.12mg · 20% DV
Biotin
4.32µg · 14% DV
B1
0.14mg · 12% DV
B5
0.6mg · 12% DV
Minerals
Manganese
0.84mg · 37% DV
Copper
0.29mg · 32% DV
Phosphorus
206mg · 29% DV
Magnesium
122mg · 29% DV
Potassium ⭐
211mg · 6% DV
Sodium
4.8mg · 0% DV
Buckwheat porridge Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat porridge
To burn the 221 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 Buckwheat porridge?
Buckwheat porridge is made by simmering buckwheat groats—seeds used like a grain—until tender, usually in water or milk. Despite its name, buckwheat is not a type of wheat. The dish is especially familiar in Eastern European and Russian cooking, where buckwheat is also served as a savoury kasha; porridge-style versions can be made plain or with milk.
Serve it warm for breakfast, with fruit, nuts or a little honey, or make a savoury bowl with vegetables and herbs. Its gentle, earthy flavour and soft, slightly grainy texture take well to either approach. With 2.7 g of fibre per 100 g, Buckwheat porridge is a hearty cereal option. For a lighter bowl, cook it with water and choose fruit or savoury toppings rather than rich additions.
How Nutritious Is 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 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 Buckwheat porridge Contain Allergens?
No known major allergens
Which Diets Is Buckwheat porridge 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 porridge Fat Profile
SATURATED
0.29g
MONOUNSATURATED
0.43g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 8.6:1
Above the ideal 4:1 (8.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.