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Cooked buckwheat Calories
Gluten-free, fiber-containing cooked buckwheat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cooked buckwheat (170 g) has 156 calories. That works out to 92 calories per 100 g. It contains 33.8 g of carbs, 5.8 g of protein, 1 g of fat and 4.6 g of fiber. Its 0.7 mg of Manganese covers 30% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Cooked buckwheat Nutrition Facts
Selected: 1 cup (medium) · 170 g
156
KCAL / 170G
Carbs
33.8g
· 12% DV
Protein
5.8g
· 12% DV
Fat
1g
· 1% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 14% · Fat 5%
Cooked buckwheat nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0 g | |
| Sodium | 6.8 mg | 0% |
| Total carbohydrate | 33.8 g | 12% |
| Fiber | 4.6 g | 16% |
| 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.
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How Many Calories in 1 Cup of Cooked buckwheat?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 156 kcal |
| 1 tablespoon (shredded) | 12 g | 11 kcal |
| 1 piece (half) | 85 g | 78 kcal |
| 100 g | 100 g | 92 kcal |
| 1 cup (small) | 120 g | 110 kcal |
| 1 serving (medium) | 150 g | 138 kcal |
| 1 cup (large) | 220 g | 202 kcal |
| 1 serving (large) | 250 g | 230 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Cooked buckwheat
How do you cook buckwheat so it stays fluffy?
Rinse the buckwheat groats, then simmer them gently in water until tender and the liquid is absorbed. Avoid stirring repeatedly, which can break the grains down. Let the cooked buckwheat rest covered briefly, then loosen it with a fork.
What is cooked buckwheat called— is it the same as kasha?
Cooked buckwheat is often called kasha, especially in Eastern European cooking, but the terms are not always identical. Kasha can refer to cooked grains or a porridge-like dish, and it is commonly made with toasted buckwheat groats.
What does cooked buckwheat taste like?
Cooked buckwheat has a mild earthy, nutty flavor and a tender but distinct texture. Toasted buckwheat groats usually taste more pronounced than untoasted ones. Herbs, lemon, spices, or a savory sauce complement its flavor without overwhelming it.
Can you eat cooked buckwheat cold?
Yes, cooked buckwheat can be eaten cold once it has been cooled and stored safely. Toss it into a salad with vegetables, herbs, and dressing, or use it in a grain bowl. Chilling makes the grains firm up slightly.
What goes well with cooked buckwheat?
Cooked buckwheat pairs well with roasted vegetables, mushrooms, lentils, beans, eggs, and grilled meat or fish. Add fresh herbs and a bright dressing to balance its earthy flavor, or serve it as a warm side with a saucy dish.
How long does cooked buckwheat last in the fridge?
Cooked buckwheat generally keeps for 3–4 days in a covered container in the refrigerator. Cool it promptly after cooking rather than leaving it out for an extended time. Discard it if it develops an unusual smell, slimy texture, or visible mold.
Can cooked buckwheat be frozen?
Yes, cooked buckwheat freezes well. Cool it first, portion it into airtight containers or freezer bags, and thaw only what you need. The texture may soften after thawing, so it works especially well in soups, bowls, and mixed dishes.
How do you reheat cooked buckwheat without drying it out?
Add a splash of water to cooked buckwheat and warm it covered over low heat, stirring occasionally. For microwave reheating, cover the container and stir partway through. The added moisture helps the grains heat evenly and stay tender.
Can cooked buckwheat replace rice?
Yes, cooked buckwheat can replace rice in many meals, including bowls and savory side dishes. It has a nuttier taste and a firmer, more distinct texture, so it will change the character of the dish rather than taste exactly like rice.
Does cooked buckwheat help with weight loss?
Cooked buckwheat does not cause weight loss on its own, but its fiber can help make a meal more filling. Pair it with vegetables and a protein source for a balanced dish that may keep you satisfied between meals.
Cooked buckwheat Vitamins & Minerals
Vitamins
B1
0.17mg · 14% DV
B3
1.7mg · 11% DV
Biotin
3.06µg · 10% DV
B5
0.43mg · 9% DV
Minerals
Manganese
0.68mg · 30% DV
Copper
0.2mg · 22% DV
Magnesium
87mg · 21% DV
Phosphorus
119mg · 17% DV
Potassium ⭐
150mg · 4% DV
Sodium
6.8mg · 0% DV
Cooked buckwheat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked buckwheat
To burn the 156 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 Cooked buckwheat?
Cooked buckwheat is made by simmering the hulled seeds of the buckwheat plant until tender. It is used like a grain but is not wheat. Often associated with Russian and Eastern European cooking, it is also a useful base for everyday meals elsewhere.
The cooked kernels are tender yet slightly firm, with an earthy, nutty flavour. Serve them warm as a side instead of rice, or let them cool for salads; they also work well in soups and savoury bowls. Cooked buckwheat is mostly carbohydrate, with some fibre and plant protein and little fat. For a balanced, lighter meal, pair it with vegetables and beans or another protein, and go easy on added oil.
How Nutritious Is Cooked 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 Cooked 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 Cooked buckwheat Contain Allergens?
No known major allergens
Which Diets Is Cooked 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
Cooked buckwheat Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.31g
POLYUNSATURATED
0.34g
Omega 6:3 ratio 10.3:1
Above the ideal 4:1 (10.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.