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Mixed buckwheat Calories
Gluten-free pseudocereal blend, source of fiber and magnesium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mixed buckwheat (170 g) has 583 calories. That works out to 343 calories per 100 g. It contains 121.6 g of carbs, 21.4 g of protein, 5.8 g of fat and 17 g of fiber. Its 1.9 mg of Copper covers 208% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Mixed buckwheat Nutrition Facts
Selected: 1 cup (medium) · 170 g
583
KCAL / 170G
Carbs
121.6g
· 44% DV
Protein
21.4g
· 43% DV
Fat
5.8g
· 7% DV
Fiber
17g
· 61% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 14% · Fat 8%
Mixed buckwheat nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 583 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 1.7 mg | 0% |
| Total carbohydrate | 121.6 g | 44% |
| Fiber | 17 g | 61% |
| Protein | 21.4 g | 43% |
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 Mixed buckwheat?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 583 kcal |
| 1 tablespoon (whole) | 12 g | 41 kcal |
| 1 piece (mini) | 45 g | 154 kcal |
| 1 cup (half) | 85 g | 292 kcal |
| 100 g | 100 g | 343 kcal |
| 1 serving (small) | 150 g | 515 kcal |
| 1 serving (large) | 220 g | 755 kcal |
| 1 cup (large) | 255 g | 875 kcal |
Calculated from 343 calories per 100 g.
Frequently Asked Questions About Mixed buckwheat
How do you cook mixed buckwheat?
Rinse mixed buckwheat, then simmer it in water until the grains are tender. The cooking time and water needed can vary because a mix may contain different grain forms or sizes, so follow the package directions when available and check the texture as it cooks.
What is mixed buckwheat?
Mixed buckwheat is a minimally processed buckwheat product sold as a mixture rather than one uniform form. The name does not specify a standard combination, so the types or forms of buckwheat included can vary by product. Buckwheat is a pseudocereal, not a true grain.
Do you need to soak mixed buckwheat before cooking?
No, soaking mixed buckwheat is not essential. Soaking can shorten cooking time and make the grains softer, but different components of a mix may still cook at different rates. If you soak it, drain and rinse it before cooking.
Should you rinse mixed buckwheat before cooking?
Yes, rinse mixed buckwheat in a fine-mesh sieve under cool running water. This removes dust or loose residue from the grains. A fine sieve is useful because smaller pieces in the mixture may otherwise slip through.
How do you keep mixed buckwheat from turning mushy?
To keep mixed buckwheat from turning mushy, add water carefully, avoid frequent stirring, and stop cooking once the grains are tender. Check it as it cooks, since smaller or differently shaped pieces in the mix may soften sooner.
Can you use mixed buckwheat instead of rice?
Yes, cooked mixed buckwheat can stand in for rice in many meals. Serve it as a side or use it as a base for bowls and stuffed vegetables; expect a nuttier flavor and a texture that may be less uniform than rice.
Can mixed buckwheat be eaten raw?
Dry, uncooked mixed buckwheat is hard and is not usually eaten as-is. For a salad or breakfast bowl, cook it first unless the product specifically says it is ready to eat; raw grains can also be difficult to chew and digest.
How should you store mixed buckwheat?
Store dry mixed buckwheat in an airtight container in a cool, dry place away from sunlight. Keep moisture out after opening, since damp grains can spoil. Use a clean, dry scoop and close the container securely after each use.
How long does cooked mixed buckwheat last in the fridge?
Cooked mixed buckwheat keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly rather than leaving it at room temperature for a long time, and reheat it thoroughly before serving.
Is mixed buckwheat suitable for people with diabetes?
Yes, mixed buckwheat can fit into a diabetes-friendly meal, but its carbohydrates can affect blood glucose and portion size matters. If you use glucose-lowering medication or need a portion matched to your care plan, ask your dietitian or clinician.
Mixed buckwheat Vitamins & Minerals
Vitamins
B3
11.9mg · 74% DV
B2
0.73mg · 56% DV
B5
2.04mg · 41% DV
Biotin
10.2µg · 34% DV
Minerals
Copper
1.87mg · 208% DV
Manganese
2.21mg · 96% DV
Magnesium
393mg · 94% DV
Phosphorus
590mg · 84% DV
Potassium ⭐
782mg · 23% DV
Sodium
1.7mg · 0% DV
Mixed buckwheat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed buckwheat
To burn the 583 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 Mixed buckwheat?
Mixed buckwheat is a blend of buckwheat seeds, which are used like grains despite not being related to wheat. Naturally gluten-free, this pseudocereal can be cooked into a fluffy side dish, a soft breakfast porridge, or a hearty base for salads. Its flavour is gently earthy and nutty, and cooked kernels can stay pleasantly firm. Across buckwheat-eating regions, it is commonly served with vegetables, mushrooms, or savoury sauces; elsewhere, it fits easily into grain-bowl and porridge routines.
It provides plant-based carbohydrates alongside fibre and magnesium, with 10 g of fibre per 100 g. Pair it with vegetables and beans for a filling meal, or cook it with water or stock and keep added oil modest for a lighter dish.
How Nutritious Is Mixed 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 Mixed 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 Mixed buckwheat Contain Allergens?
No known major allergens
Which Diets Is Mixed buckwheat 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
Mixed buckwheat Fat Profile
SATURATED
1.26g
MONOUNSATURATED
1.77g
POLYUNSATURATED
1.77g
Omega 6:3 ratio 11.6:1
Above the ideal 4:1 (11.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.