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Onion Buckwheat and Wheat Pilaf Calories
A hearty pilaf made with buckwheat, wheat, onion, and a modest amount of oil; it provides fiber and complex carbohydrates.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Onion Buckwheat and Wheat Pilaf (190 g) has 285 calories. That works out to 150 calories per 100 g. It contains 52.3 g of carbs, 9.1 g of protein, 6.1 g of fat and 6.1 g of fiber. Its 1 mg of Manganese covers 45% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Onion Buckwheat and Wheat Pilaf Nutrition Facts
Selected: 1 cup (medium) · 190 g
285
KCAL / 190G
Carbs
52.3g
· 19% DV
Protein
9.1g
· 18% DV
Fat
6.1g
· 8% DV
Fiber
6.1g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 12% · Fat 18%
Onion Buckwheat and Wheat Pilaf nutrition facts table · 1 cup (medium) (190 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 285 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 0.86 g | 4% |
| Trans fat | 0 g | |
| Sodium | 190 mg | 8% |
| Total carbohydrate | 52.3 g | 19% |
| Fiber | 6.1 g | 22% |
| Protein | 9.1 g | 18% |
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 Onion Buckwheat and Wheat Pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 190 g | 285 kcal |
| 1 tablespoon (small) | 15 g | 23 kcal |
| 4 tablespoon (small) | 60 g | 90 kcal |
| ½ cup (half) | 95 g | 143 kcal |
| 100 g | 100 g | 150 kcal |
| 1 serving (medium) | 150 g | 225 kcal |
| 1 serving (large) | 250 g | 375 kcal |
| 1 bottle (large) | 300 g | 450 kcal |
Calculated from 150 calories per 100 g.
Frequently Asked Questions About Onion Buckwheat and Wheat Pilaf
How do you make Onion Buckwheat and Wheat Pilaf?
To make Onion Buckwheat and Wheat Pilaf, soften chopped onion in a little oil, then stir in the rinsed grains. Add hot water or stock, cover, and simmer until the grains are tender; let the pilaf rest briefly before fluffing and serving.
Is buckwheat actually wheat in Onion Buckwheat and Wheat Pilaf?
No. Buckwheat is a seed from a different plant, while the wheat in Onion Buckwheat and Wheat Pilaf is a cereal grain. The dish combines two distinct ingredients, so buckwheat groats and wheat grains cook and feel different in the finished pilaf.
Should you soak the grains before cooking Onion Buckwheat and Wheat Pilaf?
Usually, buckwheat groats do not need soaking for Onion Buckwheat and Wheat Pilaf. The wheat component may take longer: soak or partly cook whole wheat berries if needed, but quick-cooking cracked wheat can usually go straight into the pot. Follow the package directions for your grain.
Why does Onion Buckwheat and Wheat Pilaf turn mushy?
Onion Buckwheat and Wheat Pilaf turns mushy when it absorbs too much liquid, cooks for too long, or gets stirred repeatedly. Use the cooking time and liquid guidance for the particular grains, keep the pot covered at a gentle simmer, and fluff only after resting.
Can you cook Onion Buckwheat and Wheat Pilaf in a rice cooker?
Yes, Onion Buckwheat and Wheat Pilaf can be cooked in a rice cooker, but the two grains may need different cooking times. Use pre-cooked wheat berries or quick-cooking cracked wheat, sauté the onion separately, then combine everything with the cooker’s appropriate liquid setting.
What can you serve with Onion Buckwheat and Wheat Pilaf?
Onion Buckwheat and Wheat Pilaf pairs well with plain yogurt, a crisp salad, roasted vegetables, or grilled meat. Its savory onion flavor also works alongside beans or lentils when you want a fully plant-based meal.
Can you use wheat berries instead of bulgur in Onion Buckwheat and Wheat Pilaf?
Yes, wheat berries can replace bulgur in Onion Buckwheat and Wheat Pilaf, but they are much chewier and usually need longer cooking. Cook them until tender before combining them with the buckwheat, or adjust the recipe so the quicker-cooking grain does not turn soft.
How do you keep Onion Buckwheat and Wheat Pilaf fluffy rather than sticky?
For fluffy Onion Buckwheat and Wheat Pilaf, rinse and drain the grains, use a gentle simmer, and avoid stirring while they cook. Once tender, take the pot off the heat and leave it covered to rest, then loosen the grains gently with a fork.
Can Onion Buckwheat and Wheat Pilaf be frozen?
Yes, Onion Buckwheat and Wheat Pilaf freezes well. Cool it promptly, divide it into meal-sized airtight containers, and freeze; thaw it in the refrigerator and reheat until steaming, adding a splash of water if the grains seem dry.
How long does leftover Onion Buckwheat and Wheat Pilaf keep in the fridge?
Leftover Onion Buckwheat and Wheat Pilaf keeps for about three to four days in a refrigerator kept at 4°C (40°F) or colder. Refrigerate it in a covered container soon after serving, and reheat only the portion you plan to eat.
Onion Buckwheat and Wheat Pilaf Vitamins & Minerals
Vitamins
B3
2.09mg · 13% DV
B1
0.15mg · 13% DV
B6
0.19mg · 11% DV
B5
0.48mg · 10% DV
Minerals
Manganese
1.05mg · 46% DV
Copper
0.28mg · 31% DV
Phosphorus
200mg · 29% DV
Selenium
15µg · 27% DV
Sodium
190mg · 8% DV
Potassium ⭐
238mg · 7% DV
Onion Buckwheat and Wheat Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Onion Buckwheat and Wheat Pilaf
To burn the 285 calories in 1 cup (medium) (190 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 Onion Buckwheat and Wheat Pilaf?
Onion buckwheat and wheat pilaf brings together buckwheat, wheat and onion, cooked with a modest amount of oil in a pilaf-style dish. Despite its name, buckwheat is not a type of wheat; the recipe combines two distinct grains. It makes a hearty side or a simple base for a meal.
The grains turn tender while the onion adds gentle sweetness. Serve it warm alongside vegetables, beans or a protein of your choice; it also works well as a packed lunch. It provides fibre and complex carbohydrates, with 3.2 g of fibre per 100 g. Pair it with plenty of vegetables for a lighter, balanced plate.
How Nutritious Is Onion Buckwheat and Wheat Pilaf?
Nutrient density
Medium
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 Onion Buckwheat and Wheat Pilaf 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 Onion Buckwheat and Wheat Pilaf Contain Allergens?
Contains these allergens:
Which Diets Is Onion Buckwheat and Wheat Pilaf 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
Onion Buckwheat and Wheat Pilaf Fat Profile
SATURATED
0.86g
MONOUNSATURATED
2.47g
POLYUNSATURATED
1.71g
Omega 6:3 ratio 25.3:1
Above the ideal 4:1 (25.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.