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Raw buckwheat pilaf Calories
Uncooked pilaf made from buckwheat; gluten-free, rich in fiber and minerals.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Raw buckwheat pilaf (140 g) has 480 calories. That works out to 343 calories per 100 g. It contains 100.1 g of carbs, 18.6 g of protein, 4.8 g of fat and 14 g of fiber. Its 1.8 mg of Manganese covers 79% of the Daily Value. Its glycemic index is 54 (medium), so it raises blood sugar at a moderate pace.
Raw buckwheat pilaf Nutrition Facts
Selected: 1 cup (medium) · 140 g
480
KCAL / 140G
Carbs
100.1g
· 36% DV
Protein
18.6g
· 37% DV
Fat
4.8g
· 6% DV
Fiber
14g
· 50% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 14% · Fat 9%
Raw buckwheat pilaf nutrition facts table · 1 cup (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 480 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.98 g | 5% |
| Trans fat | 0 g | |
| Sodium | 1.4 mg | 0% |
| Total carbohydrate | 100.1 g | 36% |
| Fiber | 14 g | 50% |
| Protein | 18.6 g | 37% |
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 Raw buckwheat pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 480 kcal |
| 1 g | 1 g | 3 kcal |
| 1 tablespoon (medium) | 12 g | 41 kcal |
| 1 piece (small) | 50 g | 172 kcal |
| ½ cup (small) | 70 g | 240 kcal |
| 100 g | 100 g | 343 kcal |
| 1 serving (medium) | 100 g | 343 kcal |
| 1 pack (large) | 250 g | 858 kcal |
| 2 cup (large) | 280 g | 960 kcal |
Calculated from 343 calories per 100 g.
Frequently Asked Questions About Raw buckwheat pilaf
How do you make raw buckwheat pilaf?
To make raw buckwheat pilaf, rinse hulled, unroasted buckwheat groats, soak them until tender, then drain and rinse again. Toss with chopped vegetables, herbs, and a lemon dressing; the groats are softened by soaking rather than cooked.
Can you eat raw buckwheat pilaf without cooking the groats?
Yes, raw buckwheat pilaf is made without cooking the groats, but soaking them first makes them softer and easier to chew. Do not confuse the soaked dish with eating hard, dry groats straight from the packet.
What kind of buckwheat should you use for raw buckwheat pilaf?
Use hulled, unroasted buckwheat groats for raw buckwheat pilaf. Roasted groats have a stronger toasted flavor and a different texture, so they will not produce the same result; check the package description before buying.
Does buckwheat need to be soaked for raw buckwheat pilaf?
Yes, soaking the groats helps soften them for raw buckwheat pilaf. Leave them in water for several hours, then drain and rinse well before mixing with the other ingredients; discard the soaking water.
What ingredients go well in raw buckwheat pilaf?
Raw buckwheat pilaf works well with diced tomato, cucumber, scallions, parsley, or mint, plus lemon juice and olive oil. Add watery vegetables shortly before serving to keep the soaked groats from becoming soggy.
How is raw buckwheat pilaf different from cooked buckwheat pilaf?
Raw buckwheat pilaf uses soaked groats and is usually served cold, much like a grain salad. Cooked buckwheat pilaf simmers the groats in water or stock and is served warm with a softer, more familiar pilaf texture.
Is raw buckwheat pilaf served hot or cold?
Raw buckwheat pilaf is usually served cold or at room temperature. Since the groats are soaked rather than cooked, mix them with the vegetables and dressing and serve as a salad-style dish.
How long does raw buckwheat pilaf last in the fridge?
Keep raw buckwheat pilaf covered in the refrigerator and eat it fresh, ideally within a day or two. Do not leave it at room temperature for an extended period, and discard it if its smell, color, or texture changes.
Can raw buckwheat pilaf cause bloating?
Yes, raw buckwheat pilaf can cause bloating for some people, particularly if they are not used to fiber-rich foods. Start with a small serving, soak the groats until tender, and rinse them well before eating.
Is raw buckwheat pilaf good for weight loss?
Raw buckwheat pilaf does not cause weight loss by itself. A vegetable-rich serving can make a filling meal, while generous amounts of oil or dressing can add substantially to the meal's overall energy.
Raw buckwheat pilaf Vitamins & Minerals
Vitamins
B3
9.8mg · 61% DV
B1
0.56mg · 47% DV
B5
1.68mg · 34% DV
B6
0.56mg · 33% DV
Minerals
Manganese
1.82mg · 79% DV
Copper
0.7mg · 78% DV
Magnesium
323mg · 77% DV
Phosphorus
486mg · 69% DV
Potassium ⭐
644mg · 19% DV
Sodium
1.4mg · 0% DV
Raw buckwheat pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw buckwheat pilaf
To burn the 480 calories in 1 cup (medium) (140 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 Raw buckwheat pilaf?
Raw buckwheat pilaf refers to buckwheat groats before they are cooked. Despite its name, buckwheat is not a type of wheat. Once simmered, the grains turn tender with a slight bite and an earthy, nutty flavour. Buckwheat is widely used in dishes across Eastern Europe and Asia; you can serve this pilaf as a side with vegetables, beans or meat, or season it with onion and herbs.
It brings plenty of fibre and plant protein for a grain-style dish: per 100 g, it provides 10 g of fibre and 13.3 g of protein. It is naturally gluten-free, making it a useful option for people avoiding gluten. For a lighter meal, cook it with vegetables and go easy on added oil and salt.
How Nutritious Is Raw 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 Raw 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 Raw buckwheat pilaf Contain Allergens?
No known major allergens
Which Diets Is Raw 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
— Not suitable
Low FODMAP
— Not suitable
Raw buckwheat pilaf Fat Profile
SATURATED
0.98g
MONOUNSATURATED
1.4g
POLYUNSATURATED
2.38g
Omega 6:3 ratio 33.3:1
Above the ideal 4:1 (33.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.