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Oil-Free Buckwheat Salad Calories
Buckwheat, fresh vegetables, oil-free, high fiber and vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Oil-Free Buckwheat Salad (150 g) has 143 calories. That works out to 95 calories per 100 g. It contains 27.8 g of carbs, 4.8 g of protein, 1 g of fat and 5.1 g of fiber. Its 0.3 mg of Copper covers 33% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Oil-Free Buckwheat Salad Nutrition Facts
Selected: 1 cup (medium) · 150 g
143
KCAL / 150G
Carbs
27.8g
· 10% DV
Protein
4.8g
· 10% DV
Fat
1g
· 1% DV
Fiber
5.1g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 14% · Fat 6%
Oil-Free Buckwheat Salad nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | |
| Sodium | 9 mg | 0% |
| Total carbohydrate | 27.8 g | 10% |
| Fiber | 5.1 g | 18% |
| Protein | 4.8 g | 10% |
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 Oil-Free Buckwheat Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 143 kcal |
| ½ cup (small) | 75 g | 71 kcal |
| 100 g | 100 g | 95 kcal |
| 1 serving (small) | 120 g | 114 kcal |
| 1 piece (whole) | 180 g | 171 kcal |
| 1 serving (large) | 200 g | 190 kcal |
| 1 cup (large) | 220 g | 209 kcal |
| 1 bottle (jumbo) | 300 g | 285 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Oil-Free Buckwheat Salad
What goes into Oil-Free Buckwheat Salad?
Oil-Free Buckwheat Salad usually combines cooked, cooled buckwheat groats with fresh vegetables such as cucumber, tomato, and bell pepper. Chopped herbs and a lemon-based dressing add brightness; ingredients vary by recipe, so add watery vegetables shortly before serving.
How do you cook buckwheat for Oil-Free Buckwheat Salad without making it mushy?
For Oil-Free Buckwheat Salad, simmer rinsed buckwheat just until tender, then drain it promptly and let it cool. Avoid overcooking and stir gently once it is in the salad; the groats should hold their shape rather than break apart.
Should you rinse buckwheat before making Oil-Free Buckwheat Salad?
Yes, rinse the buckwheat before making Oil-Free Buckwheat Salad. A quick rinse under cool water removes surface dust and any loose particles. Drain it well before cooking so excess water does not interfere with the cooking process.
What dressing works for Oil-Free Buckwheat Salad without using oil?
A lemon juice dressing works well in Oil-Free Buckwheat Salad without adding oil. Combine lemon with chopped herbs, black pepper, and a little mustard or vinegar; add it gradually so the salad tastes lively without becoming too sour or wet.
Can Oil-Free Buckwheat Salad be served cold?
Yes, Oil-Free Buckwheat Salad is commonly served cold or at room temperature. Cool the cooked groats before mixing in the vegetables and dressing; chilling it briefly also lets the flavors come together while keeping the vegetables fresher.
What can you serve with Oil-Free Buckwheat Salad?
Oil-Free Buckwheat Salad pairs well with grilled fish, chicken, or a bowl of soup. For a plant-based meal, serve it with beans, lentils, or hummus to add a more substantial protein-rich element.
Can you make Oil-Free Buckwheat Salad ahead of time?
Yes, you can make Oil-Free Buckwheat Salad ahead of time. Cook and cool the buckwheat in advance, but keep juicy vegetables and the dressing separate until closer to serving so the salad does not turn watery.
How long does Oil-Free Buckwheat Salad keep in the fridge?
Oil-Free Buckwheat Salad keeps for about 2–3 days in a sealed container in the refrigerator. Refrigerate it promptly after serving, and discard it if its smell, appearance, or texture changes noticeably.
Can you freeze Oil-Free Buckwheat Salad?
Freezing Oil-Free Buckwheat Salad is not recommended once the fresh vegetables and dressing are mixed in. They can become watery or soft after thawing. If you want to prepare ahead, freeze plain cooked buckwheat separately and add fresh ingredients later.
How can you add protein to Oil-Free Buckwheat Salad?
Add chickpeas, lentils, edamame, crumbled feta, or chopped boiled egg to Oil-Free Buckwheat Salad. Mix in the protein after the buckwheat has cooled, then adjust the lemon and seasonings to suit the added ingredients.
Oil-Free Buckwheat Salad Vitamins & Minerals
Vitamins
Vitamin K
33µg · 28% DV
Vitamin C
19.5mg · 22% DV
B3
2.25mg · 14% DV
B5
0.6mg · 12% DV
Minerals
Copper
0.3mg · 33% DV
Manganese
0.75mg · 33% DV
Magnesium
57mg · 14% DV
Phosphorus
93mg · 13% DV
Potassium ⭐
270mg · 8% DV
Sodium
9mg · 0% DV
Oil-Free Buckwheat Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-Free Buckwheat Salad
To burn the 143 calories in 1 cup (medium) (150 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 Oil-Free Buckwheat Salad?
Oil-Free Buckwheat Salad combines cooked, cooled buckwheat groats with fresh vegetables and often herbs. It is best understood as a flexible homemade grain salad rather than a dish tied to one particular regional tradition. Buckwheat has a gently nutty flavour, and the cooked groats stay pleasantly firm, making them a good base for crisp, juicy additions such as cucumber and tomato.
Serve it chilled or at room temperature for lunch, as a light main, or alongside grilled vegetables or fish. It suits a plant-based meal and is naturally gluten-free when prepared with suitable ingredients. At 95 calories per 100 g, it is a relatively light salad, while its fibre helps give it more substance than a simple leafy side. Add lemon and fresh herbs for brightness, or stir in beans if you would like a heartier bowl.
How Nutritious Is Oil-Free 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 Oil-Free 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 Oil-Free Buckwheat Salad Contain Allergens?
No known major allergens
Which Diets Is Oil-Free Buckwheat Salad 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
Oil-Free Buckwheat Salad Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.33g
Omega 6:3 ratio 5.8:1
Above the ideal 4:1 (5.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.