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Low-oil boiled buckwheat Calories
Source of fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Low-oil boiled buckwheat (170 g) has 177 calories. That works out to 104 calories per 100 g. It contains 33.8 g of carbs, 5.8 g of protein, 2.6 g of fat and 4.6 g of fiber. Its 0.7 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Low-oil boiled buckwheat Nutrition Facts
Selected: 1 cup (medium) · 170 g
177
KCAL / 170G
Carbs
33.8g
· 12% DV
Protein
5.8g
· 12% DV
Fat
2.6g
· 3% 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 74% · Protein 13% · Fat 13%
Low-oil boiled buckwheat nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.32 g | 2% |
| 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 Low-oil boiled buckwheat?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 177 kcal |
| 1 tablespoon (medium) | 12 g | 12 kcal |
| ½ cup (small) | 85 g | 88 kcal |
| 100 g | 100 g | 104 kcal |
| 0.75 cup (medium) | 125 g | 130 kcal |
| 1 serving (medium) | 150 g | 156 kcal |
| 1 serving (large) | 250 g | 260 kcal |
| 1.5 cup (large) | 255 g | 265 kcal |
| 2 cup (extra large) | 340 g | 354 kcal |
Calculated from 104 calories per 100 g.
Frequently Asked Questions About Low-oil boiled buckwheat
How do you cook low-oil boiled buckwheat so the groats stay separate?
To keep low-oil boiled buckwheat separate, rinse the groats, use only enough water to cook them, and avoid stirring repeatedly. Take the pot off the heat once the groats are tender, then drain any excess water and let them stand briefly.
Do you need to soak low-oil boiled buckwheat before cooking it?
No, soaking is not necessary for low-oil boiled buckwheat; rinsing the groats is usually enough. Soaking can shorten cooking time, but it may also make the finished grains softer, so it is less useful when you want a firm texture.
Can low-oil boiled buckwheat replace rice in a meal?
Yes, low-oil boiled buckwheat can replace rice in many meals. Its earthy flavor and firmer, slightly chewy texture work well with roasted vegetables, beans, and stews, though it will not taste or behave exactly like rice.
What is the difference between low-oil boiled buckwheat and kasha?
Kasha usually means buckwheat groats that have been roasted, while low-oil boiled buckwheat describes cooked groats with little added oil. Roasting gives kasha a more pronounced nutty flavor; unroasted groats tend to taste milder.
Can low-oil boiled buckwheat be used in a cold salad?
Yes, cooled low-oil boiled buckwheat works well in a cold salad. Toss it with chopped vegetables, herbs, and a sharp dressing, and cool it promptly after cooking so it does not become overly soft while waiting to be served.
How long does low-oil boiled buckwheat keep in the fridge?
Low-oil boiled buckwheat keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if it develops an unusual smell, a slimy texture, or visible mold.
Can you freeze low-oil boiled buckwheat for meal prep?
Yes, low-oil boiled buckwheat freezes well for meal prep. Cool it completely, divide it into meal-sized portions, and store those in airtight containers; thawed groats may be softer, so they are especially useful in soups or mixed dishes.
How do you reheat low-oil boiled buckwheat without drying it out?
Add a small splash of water when reheating low-oil boiled buckwheat in a covered pan or microwave-safe dish. Heat it until steaming throughout, stirring once if needed; reheating only the portion you plan to eat helps avoid repeated cooling and warming.
Does low-oil boiled buckwheat make a good breakfast?
Yes, low-oil boiled buckwheat can make a savory or sweet breakfast. Warm it with milk or a plant-based drink and fruit for a porridge-style bowl, or pair it with eggs and vegetables for a savory meal.
Is low-oil boiled buckwheat a good choice for people with diabetes?
Low-oil boiled buckwheat provides fiber and plant protein, and it can fit into a meal for someone with diabetes. The effect on blood glucose varies with portion and meal composition, so follow your clinician’s individualized advice if you manage diabetes.
Low-oil boiled buckwheat Vitamins & Minerals
Vitamins
B3
1.6mg · 10% DV
B5
0.43mg · 9% DV
B1
0.1mg · 8% DV
B6
0.14mg · 8% DV
Minerals
Manganese
0.75mg · 33% DV
Copper
0.27mg · 30% DV
Magnesium
87mg · 21% DV
Phosphorus
119mg · 17% DV
Potassium ⭐
150mg · 4% DV
Sodium
5.1mg · 0% DV
Low-oil boiled buckwheat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil boiled buckwheat
To burn the 177 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 Low-oil boiled buckwheat?
Low-oil boiled buckwheat is made by simmering buckwheat groats until tender, then using only a little oil. Despite its name, buckwheat is not a type of wheat; it is a naturally gluten-free seed used like a grain. Plain boiled groats are especially familiar in Eastern European cooking, where they are often served as a simple side. The cooked grains are tender but can retain a slight bite, with an earthy, nutty flavour. Serve them alongside vegetables, fish or meat, or cool them for a grain salad; they also work well with mushrooms and herbs. Buckwheat contributes fibre and plant protein, making it a filling base without needing a rich sauce. Add vegetables and a squeeze of lemon for a lighter meal.
How Nutritious Is Low-oil boiled buckwheat?
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 Low-oil boiled buckwheat 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 Low-oil boiled buckwheat Contain Allergens?
No known major allergens
Which Diets Is Low-oil boiled buckwheat Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Low-oil boiled buckwheat Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.94g
POLYUNSATURATED
0.61g
Omega 6:3 ratio 7.7:1
Above the ideal 4:1 (7.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.