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Buckwheat Beef Sauté Calories
Iron and protein rich, fiber, gluten-free grain and beef combination
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Buckwheat Beef Sauté (180 g) has 284 calories. That works out to 158 calories per 100 g. It contains 24.3 g of carbs, 23.8 g of protein, 11 g of fat and 4 g of fiber. Its 2 µg of B12 covers 83% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Buckwheat Beef Sauté Nutrition Facts
Selected: 1 serving (medium) · 180 g
284
KCAL / 180G
Carbs
24.3g
· 9% DV
Protein
23.8g
· 48% DV
Fat
11g
· 14% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 33% · Fat 34%
Buckwheat Beef Sauté nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 284 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 3.78 g | 19% |
| Trans fat | 0.09 g | |
| Sodium | 86 mg | 4% |
| Total carbohydrate | 24.3 g | 9% |
| Fiber | 4 g | 14% |
| Protein | 23.8 g | 48% |
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 Serving of Buckwheat Beef Sauté?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 284 kcal |
| 100 g | 100 g | 158 kcal |
| 1 piece (small) | 100 g | 158 kcal |
| 1 serving (small) | 120 g | 190 kcal |
| 1 piece (medium) | 150 g | 237 kcal |
| 1 cup (medium) | 170 g | 269 kcal |
| 1 piece (large) | 220 g | 348 kcal |
| 1 serving (large) | 250 g | 395 kcal |
| 1 cup (large) | 250 g | 395 kcal |
Calculated from 158 calories per 100 g.
Frequently Asked Questions About Buckwheat Beef Sauté
How do you make buckwheat beef sauté?
Buckwheat beef sauté is made by combining cooked buckwheat with tender, sautéed beef. Brown the beef in a hot pan, cook it with onion and any vegetables you like, then fold in buckwheat that has been cooked separately so it keeps its shape.
What cut of beef works best in buckwheat beef sauté?
Tender, quick-cooking beef works best in buckwheat beef sauté because it can be cooked in strips without a long braise. Slice it thinly across the grain and avoid crowding the pan; tougher cuts need longer, slower cooking before the buckwheat is added.
How do you cook buckwheat for buckwheat beef sauté without it turning mushy?
Cook the buckwheat separately for buckwheat beef sauté, then drain it and stir it into the beef near the end. Adding uncooked groats directly to the pan can make it difficult to control the liquid and leave either the beef or buckwheat overcooked.
What vegetables go well in buckwheat beef sauté?
Mushrooms, bell peppers, onions, and carrots all work well in buckwheat beef sauté. Add firm vegetables while the beef cooks and quicker-cooking ones later, so they soften without losing all their texture.
What should you serve with buckwheat beef sauté?
Serve buckwheat beef sauté with a crisp green salad, plain yogurt, or roasted vegetables. Since the dish already includes buckwheat, another grain is optional; a fresh, acidic side such as a lemon-dressed salad balances the savory beef.
Is buckwheat beef sauté a traditional dish?
Buckwheat beef sauté does not have one universally recognized traditional recipe. It is a flexible combination of beef and buckwheat, and home versions vary in their vegetables, seasoning, and whether the buckwheat is mixed in or served alongside.
Can you make buckwheat beef sauté in one pan?
Yes, you can make buckwheat beef sauté in one pan if you first brown the beef, then add liquid and uncooked buckwheat to cook together. Use a pan with a lid and monitor the liquid closely; separate cooking gives more reliable control over the texture.
How should you store leftover buckwheat beef sauté?
Store leftover buckwheat beef sauté in a covered container in the refrigerator soon after cooking. Reheat only the portion you plan to eat, until it is steaming hot throughout; adding a splash of water can help keep the buckwheat from drying out.
Can you freeze buckwheat beef sauté?
Yes, buckwheat beef sauté can be frozen in airtight, meal-sized portions once cooled. The buckwheat may be softer after thawing, but the dish is still suitable for reheating; thaw it in the refrigerator and warm it thoroughly in a pan.
How can you make buckwheat beef sauté less oily?
To make buckwheat beef sauté less oily, choose lean beef, use a nonstick pan, and add only enough oil to brown the meat. Extra mushrooms, peppers, or other vegetables add bulk and flavor without needing a rich sauce.
Buckwheat Beef Sauté Vitamins & Minerals
Vitamins
B12
1.98µg · 83% DV
B3
5.58mg · 35% DV
Vitamin D
5.4µg · 27% DV
B5
1.26mg · 25% DV
Minerals
Zinc
5.04mg · 46% DV
Phosphorus
292mg · 42% DV
Manganese
0.86mg · 37% DV
Selenium
14µg · 25% DV
Potassium ⭐
562mg · 17% DV
Sodium
86mg · 4% DV
Buckwheat Beef Sauté Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat Beef Sauté
To burn the 284 calories in 1 serving (medium) (180 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 Beef Sauté?
Buckwheat beef sauté brings pan-cooked beef together with buckwheat in a simple home-style main dish. It is not tied to one particular region; rather, it adapts the familiar sauté method to buckwheat, a naturally gluten-free seed commonly used much like a grain.
In Turkey, it can be served warm for lunch or dinner, often with salad or yoghurt on the side. The beef makes the dish hearty, while buckwheat contributes a tender, slightly grainy bite. It offers protein alongside some fibre, making it a filling option for an omnivorous meal. For a lighter plate, keep the added oil modest and pair it with plenty of vegetables.
How Nutritious Is Buckwheat Beef Sauté?
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 Beef Sauté 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 Beef Sauté Contain Allergens?
No known major allergens
Which Diets Is Buckwheat Beef Sauté Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Buckwheat Beef Sauté Fat Profile
SATURATED
3.78g
MONOUNSATURATED
4.14g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 3.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.