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Plain buckwheat pilaf Calories
Source of fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Plain buckwheat pilaf (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 0.3 mg of Copper covers 28% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Plain buckwheat pilaf 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%
Plain buckwheat pilaf nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.2 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 Plain buckwheat pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 156 kcal |
| 1 tablespoon (medium) | 12 g | 11 kcal |
| ½ cup (small) | 85 g | 78 kcal |
| 100 g | 100 g | 92 kcal |
| 1 serving (medium) | 150 g | 138 kcal |
| 1 cup (chopped) | 170 g | 156 kcal |
| 1 serving (large) | 250 g | 230 kcal |
| 1.5 cup (large) | 255 g | 235 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Plain buckwheat pilaf
What is plain buckwheat pilaf?
Plain buckwheat pilaf is a simple side dish made by cooking buckwheat groats in liquid until tender. Despite the name, buckwheat is a seed rather than a type of wheat, and the cooked dish has a pleasantly earthy, nutty flavor.
Is buckwheat actually wheat in plain buckwheat pilaf?
No. Buckwheat in plain buckwheat pilaf is not wheat; it comes from a different plant and is treated as a pseudocereal in cooking. The name can be confusing, but buckwheat is botanically unrelated to wheat.
How do you keep plain buckwheat pilaf from turning mushy?
Use only enough liquid to cook the groats, keep the pot covered, and avoid stirring repeatedly. Check for tenderness near the end of cooking and take the pan off the heat once the liquid is absorbed; resting it covered helps the texture settle.
Can you make plain buckwheat pilaf in a rice cooker?
Yes, plain buckwheat pilaf can be made in a rice cooker. Rinse and drain the groats, add them with water according to your cooker’s grain settings, and check the texture when the cycle ends, since buckwheat can soften faster than rice.
Does plain buckwheat pilaf taste bitter?
Plain buckwheat pilaf should taste earthy and nutty, not strongly bitter. Toasted groats usually have a deeper flavor than unroasted ones. If the finished pilaf tastes harsh, the groats may have been over-toasted or the product may have been stale.
Should you use broth or water for plain buckwheat pilaf?
Either works: water keeps plain buckwheat pilaf mild, while vegetable or chicken broth gives it a savory flavor. If using salted broth, taste before adding extra salt so the finished pilaf does not become overly salty.
How long does plain buckwheat pilaf last in the fridge?
Plain buckwheat pilaf generally keeps for three to four days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the amount you plan to eat, and make sure it is steaming hot throughout.
Can plain buckwheat pilaf be frozen for meal prep?
Yes, plain buckwheat pilaf freezes well in individual airtight portions. Cool it before packing, leave a little room in the container, and thaw it in the refrigerator or reheat it from frozen with a splash of water to restore moisture.
Can people with diabetes eat plain buckwheat pilaf?
Plain buckwheat pilaf can fit into meals for people with diabetes, but the serving and accompanying foods matter for blood glucose. Pairing it with vegetables and a protein source can make a more balanced plate; individual guidance may be useful if medication affects meal planning.
What can you add to plain buckwheat pilaf without overpowering it?
Plain buckwheat pilaf pairs well with chopped parsley, dill, black pepper, or a little lemon. Add herbs near the end of cooking to keep their flavor fresh, or serve them on the side so the buckwheat’s nutty taste remains noticeable.
Plain buckwheat pilaf Vitamins & Minerals
Vitamins
Biotin
3.06µg · 10% DV
B3
1.6mg · 10% DV
B5
0.43mg · 9% DV
B6
0.14mg · 8% DV
Minerals
Copper
0.26mg · 29% DV
Manganese
0.63mg · 27% DV
Magnesium
87mg · 21% DV
Phosphorus
119mg · 17% DV
Potassium ⭐
150mg · 4% DV
Sodium
6.8mg · 0% DV
Plain buckwheat pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain buckwheat pilaf
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 Plain buckwheat pilaf?
Plain buckwheat pilaf is made by simmering buckwheat groats until tender, much like a grain pilaf; despite its name, buckwheat is not wheat. Buckwheat dishes are familiar in parts of Eastern Europe and Asia, while this simple preparation also works easily in everyday home cooking elsewhere. The cooked groats are tender but distinct, with a mild, earthy flavour. Serve it as a side with roasted vegetables, fish, or meat, or add it to a bowl with greens and a tangy dressing. It provides fibre and plant protein, making it a satisfying alternative to rice; use a light hand with oil for a lighter serving.
How Nutritious Is Plain buckwheat pilaf?
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 Plain buckwheat 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 Plain buckwheat pilaf Contain Allergens?
No known major allergens
Which Diets Is Plain buckwheat pilaf Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Plain buckwheat pilaf Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.31g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 6.2:1
Above the ideal 4:1 (6.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.