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Buckwheat, boiled, no oil Calories
Gluten-free, high in fiber and magnesium, low fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Buckwheat, boiled, no oil (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 38% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Buckwheat, boiled, no oil 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, boiled, no oil 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 Buckwheat, boiled, no oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 156 kcal |
| 1 tablespoon (small) | 15 g | 14 kcal |
| 2 tablespoon (medium) | 30 g | 28 kcal |
| ½ cup (small) | 85 g | 78 kcal |
| 100 g | 100 g | 92 kcal |
| 1 piece (medium) | 100 g | 92 kcal |
| 1 serving (medium) | 150 g | 138 kcal |
| 1 cup (large) | 200 g | 184 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Buckwheat, boiled, no oil
Can boiled buckwheat made without oil replace rice?
Yes, boiled buckwheat made without oil can replace rice as a side dish or meal base. Its earthy, nutty flavor is more pronounced than rice, so it pairs especially well with roasted vegetables, beans, mushrooms, and savory sauces.
Why does boiled buckwheat made without oil taste bitter?
Boiled buckwheat made without oil can have a naturally earthy, slightly bitter edge. Rinsing the groats before cooking may soften that taste; if the bitterness is strong or the groats smell stale or rancid, discard them.
Can you eat boiled buckwheat made without oil cold?
Yes, boiled buckwheat made without oil can be eaten cold. Let it cool promptly, then toss it into a salad with crunchy vegetables, herbs, and a tangy dressing; loosen clumped grains with a fork before serving.
How do you keep boiled buckwheat made without oil from turning mushy?
Take boiled buckwheat made without oil off the heat as soon as the grains are tender, and avoid stirring it repeatedly. Drain any excess water and fluff it with a fork; leaving it covered on the hot stove can soften it further.
How long does boiled buckwheat made without oil last in the fridge?
Boiled buckwheat made without oil keeps for a few days in a sealed container in the refrigerator. Cool it promptly after cooking, and discard it if it develops an off smell, a slimy texture, or visible mold.
Can boiled buckwheat made without oil be frozen?
Yes, boiled buckwheat made without oil freezes well. Cool it, divide it into meal-sized portions, and store them in airtight containers; thaw in the refrigerator or reheat from frozen with a splash of water.
Is buckwheat in boiled buckwheat made without oil actually wheat?
No, buckwheat is not wheat; it comes from a different plant and is not a wheat grain. The name can be misleading, but buckwheat groats are distinct from wheat berries.
How can you make boiled buckwheat made without oil taste better?
Season boiled buckwheat made without oil with lemon, fresh herbs, garlic, black pepper, or spices such as cumin. It also works well mixed with sautéed vegetables or beans, which add contrasting texture and savory flavor.
Does boiled buckwheat made without oil raise blood sugar?
Yes, boiled buckwheat made without oil can raise blood sugar because it contains carbohydrates, though its fiber can slow digestion. Pairing it with protein and vegetables may make a meal more balanced; if you use glucose-lowering medication, ask your clinician about portions.
Does boiled buckwheat made without oil help with weight loss?
Boiled buckwheat made without oil may help a meal feel filling because it provides fiber, but it does not cause weight loss on its own. Pairing it with vegetables and a protein source makes a more satisfying meal.
Buckwheat, boiled, no oil Vitamins & Minerals
Vitamins
B6
0.22mg · 13% DV
B3
1.87mg · 12% DV
Biotin
2.55µg · 9% DV
B5
0.39mg · 8% DV
Minerals
Manganese
0.88mg · 38% DV
Copper
0.19mg · 21% DV
Magnesium
87mg · 21% DV
Phosphorus
119mg · 17% DV
Potassium ⭐
150mg · 4% DV
Sodium
5.1mg · 0% DV
Buckwheat, boiled, no oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat, boiled, no oil
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, boiled, no oil?
Buckwheat, boiled, no oil is made by simmering hulled buckwheat groats in water until tender. Despite its name, buckwheat is not wheat; it is a seed-like grain commonly eaten across parts of Europe and Asia, including in Eastern European kasha dishes.
The cooked groats have a gently earthy, nutty flavour and a pleasantly firm texture. Serve them as a side in place of rice, fold them into salads, or pair them with vegetables, beans or eggs. They are naturally gluten-free and low in fat, with fibre and magnesium among their nutritional strengths. For a simple, filling meal, add herbs and roasted vegetables, or cook the groats in broth for extra savoury flavour.
How Nutritious Is Buckwheat, boiled, no oil?
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, boiled, no oil 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, boiled, no oil Contain Allergens?
No known major allergens
Which Diets Is Buckwheat, boiled, no oil 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, boiled, no oil Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.36g
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.