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Plain cooked buckwheat Calories
Provides complex carbohydrates and fiber; plain cooked buckwheat is naturally gluten-free.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Plain cooked buckwheat (168 g) has 155 calories. That works out to 92 calories per 100 g. It contains 33.5 g of carbs, 5.7 g of protein, 1 g of fat and 4.5 g of fiber. Its 0.7 mg of Manganese covers 29% of the Daily Value. Its glycemic index is 51 (medium), so it raises blood sugar at a moderate pace.
Plain cooked buckwheat Nutrition Facts
Selected: 1 cup (medium) · 168 g
155
KCAL / 168G
Carbs
33.5g
· 12% DV
Protein
5.7g
· 11% DV
Fat
1g
· 1% DV
Fiber
4.5g
· 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 cooked buckwheat nutrition facts table · 1 cup (medium) (168 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 155 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0 g | |
| Sodium | 6.72 mg | 0% |
| Total carbohydrate | 33.5 g | 12% |
| Fiber | 4.5 g | 16% |
| Protein | 5.7 g | 11% |
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 cooked buckwheat?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 168 g | 155 kcal |
| 1 tablespoon (medium) | 10 g | 9 kcal |
| 1 ounce (medium) | 28.4 g | 26 kcal |
| ½ cup (half) | 84 g | 77 kcal |
| 100 g | 100 g | 92 kcal |
| 1 serving (medium) | 150 g | 138 kcal |
| 1 serving (large) | 200 g | 184 kcal |
| 1 cup (large) | 210 g | 193 kcal |
| 1 bottle (large) | 250 g | 230 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Plain cooked buckwheat
How do you cook plain buckwheat so the grains stay fluffy?
Cook plain buckwheat with water until the grains are tender, then drain any excess liquid and let it rest covered. Avoid frequent stirring, which can break the grains and make the result gummy.
Do you need to rinse buckwheat before cooking it?
Yes, rinsing buckwheat briefly under cold water removes dust and small debris. Drain it well before cooking; a fine-mesh sieve helps keep the small groats from escaping.
Why does cooked buckwheat turn mushy?
Cooked buckwheat turns mushy when it absorbs too much water or cooks for too long. Take it off the heat as soon as the grains are tender, and drain off any water left in the pot.
Can plain cooked buckwheat replace rice in a meal?
Yes, plain cooked buckwheat can replace rice in grain bowls, side dishes, and salads. It has a firmer, more distinct texture and a mildly nutty flavor, so it pairs especially well with roasted vegetables, beans, and savory sauces.
What does plain cooked buckwheat taste like?
Plain cooked buckwheat tastes mildly nutty and earthy, with tender grains that remain more distinct than porridge. Herbs, citrus, or a savory sauce can complement its flavor without overpowering it.
How long does plain cooked buckwheat last in the fridge?
Plain cooked buckwheat keeps for a few days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the amount you plan to eat, and discard it if it has been left at room temperature for an extended time.
Can you freeze plain cooked buckwheat?
Yes, plain cooked buckwheat freezes well. Cool it, portion it into airtight containers, and thaw it in the refrigerator or reheat it from frozen; a splash of water helps restore moisture as it warms.
Can you eat plain cooked buckwheat cold?
Yes, plain cooked buckwheat can be eaten cold once it has been cooled and refrigerated safely. Toss it into a grain salad with vegetables and dressing, or add it to a bowl with beans or other toppings.
Is plain cooked buckwheat good for you?
Yes, plain cooked buckwheat can be a nourishing part of a meal because it provides fiber and complex carbohydrates. Pair it with vegetables and a protein source to make a more complete, satisfying dish.
Can plain cooked buckwheat be used for breakfast porridge?
Yes, plain cooked buckwheat works as a quick porridge base. Warm it with milk or a plant-based drink and add fruit, nuts, or spices; since it is already cooked, heat it just until it reaches the texture you like.
Plain cooked buckwheat Vitamins & Minerals
Vitamins
B5
0.6mg · 12% DV
B3
1.58mg · 10% DV
B6
0.13mg · 8% DV
Folate
23.52µg · 6% DV
Minerals
Manganese
0.67mg · 29% DV
Copper
0.25mg · 28% DV
Magnesium
86mg · 20% DV
Phosphorus
118mg · 17% DV
Potassium ⭐
148mg · 4% DV
Sodium
6.72mg · 0% DV
Plain cooked buckwheat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain cooked buckwheat
To burn the 155 calories in 1 cup (medium) (168 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 cooked buckwheat?
Plain cooked buckwheat is the hulled seed of the buckwheat plant simmered until tender; despite its name, it is not a type of wheat. It is a familiar staple in parts of Eastern Europe and northern Asia, where it is often served as groats or porridge, and it also works well in salads and grain bowls around the world.
Its earthy, slightly nutty flavour and tender, distinct grains suit both savoury meals and breakfast porridge. It provides complex carbohydrates and fibre, with 92 calories per 100 g, and is naturally gluten-free. Pair it with roasted vegetables, herbs and beans for a filling plant-based meal, or add a little extra water and cook it softer for porridge.
How Nutritious Is Plain cooked buckwheat?
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 Plain 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 Plain cooked buckwheat Contain Allergens?
No known major allergens
Which Diets Is Plain 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
Plain cooked buckwheat Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.32g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 2.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.