Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥗
Olive oil buckwheat kısır Calories
Fiber-rich buckwheat salad with plant protein and olive-oil fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Olive oil buckwheat kısır (180 g) has 243 calories. That works out to 135 calories per 100 g. It contains 32 g of carbs, 5.8 g of protein, 11.2 g of fat and 5.6 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Olive oil buckwheat kısır Nutrition Facts
Selected: 1 cup (medium) · 180 g
243
KCAL / 180G
Carbs
32g
· 12% DV
Protein
5.8g
· 12% DV
Fat
11.2g
· 14% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 9% · Fat 40%
Olive oil buckwheat kısır nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 243 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 1.62 g | 8% |
| Trans fat | 0 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 32 g | 12% |
| Fiber | 5.6 g | 20% |
| 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Olive oil buckwheat kısır?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 243 kcal |
| 1 tablespoon (chopped) | 15 g | 20 kcal |
| ½ cup (small) | 90 g | 122 kcal |
| 100 g | 100 g | 135 kcal |
| 1 serving (medium) | 150 g | 203 kcal |
| 1 pack (medium) | 200 g | 270 kcal |
| 1 serving (large) | 250 g | 338 kcal |
| 1.5 cup (large) | 270 g | 365 kcal |
Calculated from 135 calories per 100 g.
Frequently Asked Questions About Olive oil buckwheat kısır
How do you make olive oil buckwheat kısır?
Olive oil buckwheat kısır is made by tossing cooked, cooled buckwheat with pepper paste, olive oil, lemon juice, and chopped herbs. Cook the groats until just tender, then drain them well so the salad stays distinct rather than mushy.
Can you use buckwheat instead of bulgur in olive oil buckwheat kısır?
Yes, buckwheat can replace bulgur in olive oil buckwheat kısır, but the texture and flavor change. Buckwheat has a more pronounced, earthy taste and does not absorb dressing exactly like fine bulgur, so add the dressing gradually.
What goes into olive oil buckwheat kısır?
Olive oil buckwheat kısır typically includes cooked buckwheat, tomato or red pepper paste, olive oil, lemon juice, scallions, parsley, and mint. Some versions add diced tomato, cucumber, or pomegranate molasses, while others keep the salad herb-forward.
Why does olive oil buckwheat kısır turn mushy?
Olive oil buckwheat kısır usually turns mushy when the groats are overcooked or left too wet after draining. Stop cooking as soon as they are tender, drain thoroughly, and let them cool before mixing in the dressing and herbs.
Does olive oil buckwheat kısır taste like regular kısır?
No, olive oil buckwheat kısır does not taste exactly like the bulgur-based version. Buckwheat gives it a distinct earthy flavor and firmer, separate grains, while classic kısır is usually softer and more closely bound by fine bulgur.
How should you serve olive oil buckwheat kısır?
Serve olive oil buckwheat kısır chilled or at room temperature, either as a meze or alongside lettuce leaves. It pairs well with grilled vegetables, yogurt, or a simple bean dish for a more filling meal.
Can olive oil buckwheat kısır be made ahead?
Yes, olive oil buckwheat kısır can be made a day ahead and kept covered in the refrigerator. For the freshest texture, mix in delicate herbs and watery vegetables shortly before serving, and loosen the salad with a little lemon juice if needed.
How long does olive oil buckwheat kısır last in the fridge?
Olive oil buckwheat kısır keeps for about three days in a covered container in the refrigerator. Fresh tomato or cucumber can make it watery sooner, so store the salad promptly and discard it if its smell or appearance changes.
Can you freeze olive oil buckwheat kısır?
Freezing olive oil buckwheat kısır is not recommended because the herbs wilt and fresh vegetables release water when thawed. For better results, freeze plain cooked buckwheat separately and add the dressing and fresh ingredients after thawing.
Can you add pomegranate molasses to olive oil buckwheat kısır?
Yes, pomegranate molasses works well in olive oil buckwheat kısır, adding sweet-tart depth. Start with a small amount and reduce the lemon juice slightly, since using generous amounts of both can make the dressing overly sharp.
Olive oil buckwheat kısır Vitamins & Minerals
Vitamins
Vitamin C
22.5mg · 25% DV
Vitamin K
28.8µg · 24% DV
Vitamin E
2.43mg · 16% DV
B6
0.25mg · 15% DV
Minerals
Copper
0.36mg · 40% DV
Manganese
0.86mg · 37% DV
Phosphorus
164mg · 23% DV
Magnesium
94mg · 22% DV
Sodium
333mg · 14% DV
Potassium ⭐
369mg · 11% DV
Olive oil buckwheat kısır Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive oil buckwheat kısır
To burn the 243 calories in 1 cup (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 Olive oil buckwheat kısır?
Olive oil buckwheat kısır is a buckwheat-based take on kısır, the Turkish bulgur salad. Cooked buckwheat is tossed with olive oil, tomato paste, lemon and chopped herbs such as parsley and spring onion. Though used much like a grain, buckwheat is not a true cereal grain.
It has a bright, tangy flavour and a pleasantly firm texture. In Turkey, kısır is often served at home as a light meal, alongside tea, or as part of a spread; this version also works well as a side salad or packed lunch. Buckwheat contributes fibre and some plant protein, while olive oil brings much of the richness. For a lighter bowl, use a little less oil and add extra herbs, lemon and crisp vegetables.
How Nutritious Is Olive oil 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 Olive oil 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 Olive oil buckwheat kısır Contain Allergens?
No known major allergens
Which Diets Is Olive oil 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
Olive oil buckwheat kısır Fat Profile
SATURATED
1.62g
MONOUNSATURATED
7.38g
POLYUNSATURATED
1.35g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
Compare Olive oil buckwheat kısır
Foods Similar to Olive oil buckwheat kısır
Have another question about Olive oil buckwheat kısır?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.