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Salad with puffed buckwheat Calories
Light, crunchy, fiber-rich salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salad with puffed buckwheat (180 g) has 166 calories. That works out to 92 calories per 100 g. It contains 21.2 g of carbs, 5.6 g of protein, 7.6 g of fat and 5.4 g of fiber. Its 111.6 µg of Vitamin K covers 93% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Salad with puffed buckwheat Nutrition Facts
Selected: 1 serving (medium) · 180 g
166
KCAL / 180G
Carbs
21.2g
· 8% DV
Protein
5.6g
· 11% DV
Fat
7.6g
· 10% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 13% · Fat 39%
Salad with puffed buckwheat nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 0.99 g | 5% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 21.2 g | 8% |
| Fiber | 5.4 g | 19% |
| Protein | 5.6 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 Serving of Salad with puffed buckwheat?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 166 kcal |
| 1 tablespoon (shredded) | 10 g | 9 kcal |
| 1 piece (small) | 35 g | 32 kcal |
| 1 cup (small) | 70 g | 64 kcal |
| 2 piece (medium) | 70 g | 64 kcal |
| 100 g | 100 g | 92 kcal |
| 1 cup (medium) | 120 g | 110 kcal |
| 1 pack (whole) | 250 g | 230 kcal |
| 1 serving (large) | 260 g | 239 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Salad with puffed buckwheat
How do you make salad with puffed buckwheat?
Make salad with puffed buckwheat by tossing fresh vegetables with a dressing, then adding the puffed buckwheat just before serving. Cucumber, tomatoes, leafy herbs and a lemon-olive oil dressing are a simple combination that keeps the grains crisp.
What goes well in salad with puffed buckwheat?
Tomatoes, cucumber, peppers, leafy greens and fresh herbs work well in salad with puffed buckwheat. Add chickpeas, lentils or a cooked egg to make it more substantial, and avoid soaking the puffed grains in watery ingredients.
What dressing is best for salad with puffed buckwheat?
A lemon and olive oil dressing is a good match for salad with puffed buckwheat because its bright flavor complements the toasted grains. A yogurt-based dressing also works; add either dressing shortly before serving to help preserve the crunch.
How do you keep salad with puffed buckwheat crunchy?
Keep salad with puffed buckwheat crunchy by storing the grains separately from the vegetables and dressing. Dry washed produce well, then fold in the puffed buckwheat at the last moment so it does not absorb moisture while the salad sits.
Can you prepare salad with puffed buckwheat ahead of time?
Yes, you can prepare the vegetables and dressing for salad with puffed buckwheat ahead of time. Keep the components separate in the refrigerator and add the puffed buckwheat just before eating; once dressed, the salad will lose its crisp texture.
Does the buckwheat need cooking for salad with puffed buckwheat?
No, puffed buckwheat used in salad with puffed buckwheat is generally ready to eat and does not need boiling. Cooked buckwheat groats can be used instead, but they make the salad soft rather than light and crunchy.
Can salad with puffed buckwheat be a full meal?
Yes, salad with puffed buckwheat can make a full meal when you add a protein-rich ingredient. Chickpeas, lentils, tofu, eggs or grilled chicken pair well with the vegetables and turn it into a more filling lunch or dinner.
What can replace puffed buckwheat in salad with puffed buckwheat?
Toasted seeds, chopped nuts or croutons can replace puffed buckwheat in this salad when you want a crunchy topping. They have different flavors and textures, so add them shortly before serving and choose an option that suits the dressing.
Can you use cooked buckwheat instead of puffed buckwheat in salad with puffed buckwheat?
Yes, cooked buckwheat can replace puffed buckwheat in the salad, but the result will be softer and chewier. Cool the cooked groats completely and drain them well before mixing them with vegetables and dressing.
What can you serve with salad with puffed buckwheat?
Salad with puffed buckwheat pairs well with soup, grilled vegetables, fish or a simple omelet. If the salad already includes chickpeas, lentils or another filling addition, serve it on its own as a light lunch.
Salad with puffed buckwheat Vitamins & Minerals
Vitamins
Vitamin K
111.6µg · 93% DV
Vitamin A
333µg · 37% DV
Vitamin C
22.5mg · 25% DV
Folate
86.4µg · 22% DV
Minerals
Manganese
0.76mg · 33% DV
Copper
0.29mg · 32% DV
Phosphorus
166mg · 24% DV
Magnesium
94mg · 22% DV
Potassium ⭐
459mg · 14% DV
Sodium
288mg · 13% DV
Salad with puffed buckwheat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salad with puffed buckwheat
To burn the 166 calories in 1 serving (medium) (180 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 Salad with puffed buckwheat?
Salad with puffed buckwheat pairs crisp, expanded buckwheat with chopped vegetables and a light dressing. It is a flexible modern salad rather than a dish tied to one particular regional tradition; the vegetables, herbs and dressing can vary with the season. The buckwheat adds crunch without making the salad feel heavy.
Enjoy it as a light lunch or serve it alongside a main course. Its vegetables and buckwheat make it a fiber-rich choice, while the overall dish stays relatively light. A lemon-based dressing keeps it fresh; for a more filling meal, add beans, chickpeas or another source of protein.
How Nutritious Is Salad with puffed 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 Salad with puffed 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 Salad with puffed buckwheat Contain Allergens?
No known major allergens
Which Diets Is Salad with puffed 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
Salad with puffed buckwheat Fat Profile
SATURATED
0.99g
MONOUNSATURATED
2.61g
POLYUNSATURATED
2.12g
Omega 6:3 ratio 13.5:1
Above the ideal 4:1 (13.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.