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Buckwheat kısır Calories
Gluten-free, fiber-rich vegetable buckwheat salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Buckwheat kısır (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 38.5 g of carbs, 6.8 g of protein, 5.8 g of fat and 6.5 g of fiber. Its 0.8 mg of Manganese covers 35% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Buckwheat kısır Nutrition Facts
Selected: 1 serving (medium) · 180 g
230
KCAL / 180G
Carbs
38.5g
· 14% DV
Protein
6.8g
· 14% DV
Fat
5.8g
· 7% 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 66% · Protein 12% · Fat 22%
Buckwheat kısır nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 0.76 g | 4% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 38.5 g | 14% |
| Fiber | 6.5 g | 23% |
| Protein | 6.8 g | 14% |
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 kısır?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 230 kcal |
| 1 tablespoon (shredded) | 18 g | 23 kcal |
| 2 tablespoon (shredded) | 36 g | 46 kcal |
| 1 piece (half) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (small) | 120 g | 154 kcal |
| 1 cup (medium) | 160 g | 205 kcal |
| 1 piece (whole) | 180 g | 230 kcal |
| 1 serving (large) | 260 g | 333 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Buckwheat kısır
How do you make buckwheat kısır?
To make buckwheat kısır, cook buckwheat groats until tender, drain them well, and let them cool. Toss with tomato and pepper paste, lemon juice, olive oil, chopped parsley, scallions, and spices, then adjust the seasoning before serving.
What ingredients go into buckwheat kısır?
Buckwheat kısır usually includes cooked buckwheat, tomato or pepper paste, lemon juice, olive oil, parsley, scallions, and spices such as cumin or red pepper. Some versions add pomegranate molasses, lettuce, cucumber, or mint for extra tang and freshness.
Can you use buckwheat instead of bulgur in kısır?
Yes, buckwheat can replace bulgur in kısır, but it needs to be cooked rather than simply softened with hot water. Drain the groats thoroughly and cool them before mixing, so the salad stays distinct instead of turning watery or mushy.
How should you cook buckwheat for buckwheat kısır?
Rinse the buckwheat groats, simmer them in water until tender, and drain off any excess liquid. Let them cool before adding the dressing and herbs; overcooking can make the groats split and give the salad a soft, porridge-like texture.
How is buckwheat kısır different from traditional kısır?
Buckwheat kısır uses cooked buckwheat groats in place of the fine bulgur used in traditional kısır. The groats give it a more distinct, slightly firm texture, and they must be boiled and drained rather than hydrated with hot water.
Can you make buckwheat kısır ahead of time?
Yes, you can make buckwheat kısır ahead and refrigerate it in a covered container for about three days. For fresher flavor and texture, keep the chopped herbs separate and fold them in shortly before serving.
Is buckwheat kısır served hot or cold?
Buckwheat kısır is usually served cold or at room temperature, like other kısır-style salads. Cooling the cooked groats before adding herbs and lemon helps keep the greens fresh and lets the dressing flavor the salad evenly.
What can you serve with buckwheat kısır?
Serve buckwheat kısır with lettuce leaves, pickles, olives, or a yogurt-based side. For a fuller meal, pair it with soup or grilled vegetables; lemon wedges make it easy for everyone to adjust the acidity.
Can you make buckwheat kısır without tomato paste?
Yes, buckwheat kısır can be made without tomato paste. Use lemon juice, olive oil, spices, and a little pomegranate molasses for flavor, adding the acidic ingredients gradually so they do not overpower the buckwheat and herbs.
Is buckwheat kısır a healthy meal?
Buckwheat kısır can be a wholesome meal or side because it combines buckwheat with vegetables and herbs. Its overall balance depends on what you serve with it and how much oil or dressing you add.
Buckwheat kısır Vitamins & Minerals
Vitamins
Vitamin K
32.4µg · 27% DV
Vitamin C
17.1mg · 19% DV
B3
2.16mg · 14% DV
B6
0.22mg · 13% DV
Minerals
Manganese
0.81mg · 35% DV
Copper
0.29mg · 32% DV
Phosphorus
166mg · 24% DV
Magnesium
76mg · 18% DV
Sodium
378mg · 16% DV
Potassium ⭐
378mg · 11% DV
Buckwheat kısır Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat kısır
To burn the 230 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 kısır?
Buckwheat kısır is a Turkish-style salad inspired by kısır, the familiar dish usually made with fine bulgur. Here, cooked buckwheat takes its place, mixed with ingredients such as tomato and pepper paste, parsley, spring onion, lemon and often pomegranate molasses. Recipes vary from kitchen to kitchen.
It is tangy, savoury and herb-flecked, with buckwheat giving the salad a pleasantly firm, grainy bite. In Turkey, kısır is commonly served at gatherings or as a light lunch, sometimes alongside lettuce leaves for wrapping; it also works well as a side or picnic dish elsewhere. Buckwheat kısır offers vegetables and fibre, with 3.6 g of fibre per 100 g. Add extra herbs and lemon, and use the oil sparingly, for a lighter serving.
How Nutritious Is Buckwheat kısır?
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 kısır 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 kısır Contain Allergens?
No known major allergens
Which Diets Is Buckwheat kısır 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 kısır Fat Profile
SATURATED
0.76g
MONOUNSATURATED
2.12g
POLYUNSATURATED
1.48g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.