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Mixed emmer buckwheat salad Calories
Fiber-rich whole grain salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed emmer buckwheat salad (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 39.8 g of carbs, 7.6 g of protein, 4.7 g of fat and 6.8 g of fiber. Its 1.3 mg of Manganese covers 56% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Mixed emmer buckwheat salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
230
KCAL / 180G
Carbs
39.8g
· 14% DV
Protein
7.6g
· 15% DV
Fat
4.7g
· 6% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 13% · Fat 18%
Mixed emmer buckwheat salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 0.61 g | 3% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 39.8 g | 14% |
| Fiber | 6.8 g | 24% |
| Protein | 7.6 g | 15% |
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 Mixed emmer buckwheat salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 230 kcal |
| 1 tablespoon (shredded) | 18 g | 23 kcal |
| 4 tablespoon (shredded) | 72 g | 92 kcal |
| 1 piece (small) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 cup (medium) | 160 g | 205 kcal |
| 1 pack (medium) | 220 g | 282 kcal |
| 1 serving (large) | 250 g | 320 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Mixed emmer buckwheat salad
What is in a mixed emmer buckwheat salad?
A mixed emmer buckwheat salad combines cooked emmer and buckwheat with vegetables, herbs, and a dressing. Cucumber, tomato, spring onion, parsley, and a lemon-and-olive-oil dressing work well, though the exact additions vary by recipe.
How do you make a mixed emmer buckwheat salad?
Cook the emmer and buckwheat separately until tender, drain them, and let them cool. Toss the grains with chopped vegetables and herbs, then add a lemony dressing. Cooking the grains separately helps you keep each one pleasantly firm.
Can you make mixed emmer buckwheat salad ahead of time?
Yes. Cook the grains ahead and refrigerate them, then mix the salad shortly before serving. Adding fresh herbs, crunchy vegetables, and dressing at the last minute helps prevent the leaves from wilting and the vegetables from making the grains soggy.
Is mixed emmer buckwheat salad served cold or warm?
Mixed emmer buckwheat salad is usually served chilled or at room temperature, but it can also be served slightly warm. For a warm version, let the cooked grains cool briefly before adding herbs and dressing so they retain their freshness.
What dressing goes with mixed emmer buckwheat salad?
A lemon and olive oil dressing is a simple match for mixed emmer buckwheat salad. A little mustard, vinegar, or chopped garlic can add extra flavor; toss the dressing through gradually so it coats the grains without pooling at the bottom.
How is emmer different from buckwheat in a mixed emmer buckwheat salad?
Emmer is an ancient type of wheat, while buckwheat is a seed from a different plant and is not a wheat grain. In a mixed emmer buckwheat salad, emmer brings a chewy, wheat-like bite, while buckwheat adds a distinctive earthy flavor.
What vegetables go well in mixed emmer buckwheat salad?
Cucumber, tomato, bell pepper, spring onion, parsley, and dill all work well in mixed emmer buckwheat salad. Add watery vegetables close to serving time, especially if making the salad ahead, to keep the grains from becoming wet and soft.
What can you serve with mixed emmer buckwheat salad?
Mixed emmer buckwheat salad can be served with grilled vegetables, roasted fish, or a simple yogurt dressing on the side. It also works as a picnic or lunch dish on its own, with chickpeas or cheese added for a more filling plate.
How do you keep mixed emmer buckwheat salad from turning soggy?
Keep mixed emmer buckwheat salad from turning soggy by cooling and draining the grains thoroughly before mixing. Store the dressing separately, and add fresh herbs and juicy vegetables shortly before serving; this preserves a firmer texture and brighter flavor.
Can you freeze mixed emmer buckwheat salad?
Freezing a fully dressed mixed emmer buckwheat salad is not recommended because the fresh vegetables and herbs can turn limp after thawing. You can freeze the cooked grains separately, then thaw them in the refrigerator and add fresh salad ingredients and dressing.
Mixed emmer buckwheat salad Vitamins & Minerals
Vitamins
Vitamin K
25.2µg · 21% DV
B3
2.52mg · 16% DV
B1
0.16mg · 13% DV
Biotin
3.6µg · 12% DV
Minerals
Manganese
1.3mg · 57% DV
Copper
0.29mg · 32% DV
Phosphorus
212mg · 30% DV
Magnesium
94mg · 22% DV
Sodium
288mg · 13% DV
Potassium ⭐
263mg · 8% DV
Mixed emmer buckwheat salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed emmer buckwheat salad
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 Mixed emmer buckwheat salad?
Mixed karakulçık and buckwheat salad brings together cooked karakulçık, a traditional Turkish wheat variety, and buckwheat, which is botanically distinct from wheat. The grains make a hearty base, often complemented with vegetables, herbs or a simple dressing.
Expect a pleasantly chewy texture, with buckwheat lending an earthy, nutty note. In Turkey, it works as a light lunch or a side at the dinner table; serve it at room temperature with fresh herbs and lemon, or pair it with yoghurt if you like. Its grain-forward character also makes it easy to adapt with whatever seasonal produce you have.
With 3.8 g of fibre per 100 g, it is a fibre-containing whole-grain option. For a lighter bowl, keep the dressing modest and add extra greens or chopped vegetables.
How Nutritious Is Mixed emmer buckwheat salad?
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 emmer buckwheat salad 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 emmer buckwheat salad Contain Allergens?
Contains these allergens:
Which Diets Is Mixed emmer buckwheat salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ 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
Mixed emmer buckwheat salad Fat Profile
SATURATED
0.61g
MONOUNSATURATED
1.1g
POLYUNSATURATED
1.49g
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.