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Turkey Breast, Vegetable, Green Lentil and Buckwheat Pilaf Calories
A protein-rich, fiber-rich pilaf made with turkey breast, green lentils, buckwheat and vegetables.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Turkey Breast, Vegetable, Green Lentil and Buckwheat Pilaf (250 g) has 325 calories. That works out to 130 calories per 100 g. It contains 45 g of carbs, 23.8 g of protein, 7 g of fat and 8.8 g of fiber. Its 0.5 mg of Copper covers 56% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Turkey Breast, Vegetable, Green Lentil and Buckwheat Pilaf Nutrition Facts
Selected: 1 serving (medium) · 250 g
325
KCAL / 250G
Carbs
45g
· 16% DV
Protein
23.8g
· 48% DV
Fat
7g
· 9% DV
Fiber
8.8g
· 31% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 28% · Fat 19%
Turkey Breast, Vegetable, Green Lentil and Buckwheat Pilaf nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 325 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 1.13 g | 6% |
| Trans fat | 0.03 g | |
| Sodium | 550 mg | 24% |
| Total carbohydrate | 45 g | 16% |
| Fiber | 8.8 g | 31% |
| Protein | 23.8 g | 48% |
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 Turkey Breast, Vegetable, Green Lentil and Buckwheat Pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 325 kcal |
| 1 tablespoon (medium) | 18 g | 23 kcal |
| 100 g | 100 g | 130 kcal |
| 1 serving (small) | 180 g | 234 kcal |
| 1 cup (medium) | 210 g | 273 kcal |
| 1 cup (large) | 300 g | 390 kcal |
| 1 serving (large) | 350 g | 455 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Turkey Breast, Vegetable, Green Lentil and Buckwheat Pilaf
How do you make turkey breast, vegetable, green lentil and buckwheat pilaf?
Cook the turkey breast in bite-size pieces, add the vegetables and rinsed buckwheat, then add cooked green lentils and enough cooking liquid for the buckwheat to soften. Stir gently and let the pilaf rest briefly before serving so the grains can settle.
What ingredients are in turkey breast, vegetable, green lentil and buckwheat pilaf?
Turkey breast, vegetables, green lentils and buckwheat are the defining ingredients. Onion, herbs, spices and stock may also be used, but those additions vary by recipe; the name alone does not specify which vegetables or seasonings are included.
How do you keep turkey breast, vegetable, green lentil and buckwheat pilaf from turning mushy?
Use a measured amount of liquid and avoid stirring the buckwheat repeatedly as it cooks. Add cooked lentils near the end, since cooking them alongside the buckwheat from the start can leave the grains overdone by the time the lentils soften.
Should you rinse the buckwheat for turkey breast, vegetable, green lentil and buckwheat pilaf?
Yes, rinse the buckwheat under cool water and drain it before cooking. Briefly toasting the drained grains in the pan can help them stay separate, though you can skip that step if the recipe calls for adding them directly.
Do the green lentils need to be cooked before adding them to turkey breast, vegetable, green lentil and buckwheat pilaf?
Usually, yes. Cook the lentils separately until tender, then add them to the pilaf toward the end; buckwheat generally cooks faster, so simmering both from raw together can make the grains too soft.
How do you stop the turkey in turkey breast, vegetable, green lentil and buckwheat pilaf from drying out?
Cut the turkey breast into evenly sized pieces and avoid cooking it for longer than needed. Brown it briefly, then finish cooking it with the other ingredients; prolonged cooking can make lean breast meat dry and tough.
What can you serve with turkey breast, vegetable, green lentil and buckwheat pilaf?
Serve it with a crisp green salad or plain yogurt for a simple meal. The pilaf already includes grain, lentils, vegetables and turkey, so a light side works well without making the plate feel overly heavy.
Can you freeze turkey breast, vegetable, green lentil and buckwheat pilaf?
Yes, freeze the cooked pilaf in sealed, freezer-safe containers once it has cooled. Thaw it in the refrigerator and reheat until steaming throughout; avoid repeatedly thawing and refreezing the same portion.
How should you store leftover turkey breast, vegetable, green lentil and buckwheat pilaf?
Transfer leftovers to a covered container and refrigerate them promptly rather than leaving the pilaf out for an extended time. Reheat only the portion you plan to eat, making sure the turkey and the rest of the dish are hot throughout.
Can children eat turkey breast, vegetable, green lentil and buckwheat pilaf?
Yes, children can eat this pilaf if its pieces are prepared to suit their age and chewing ability. Cut the turkey and vegetables small, and offer a modest first serving if your child has not eaten buckwheat or lentils before.
Turkey Breast, Vegetable, Green Lentil and Buckwheat Pilaf Vitamins & Minerals
Vitamins
B3
8mg · 50% DV
Vitamin K
45µg · 38% DV
B6
0.63mg · 37% DV
Folate
112.5µg · 28% DV
Minerals
Copper
0.5mg · 56% DV
Manganese
1.13mg · 49% DV
Phosphorus
325mg · 46% DV
Selenium
25µg · 45% DV
Sodium
550mg · 24% DV
Potassium ⭐
650mg · 19% DV
Turkey Breast, Vegetable, Green Lentil and Buckwheat Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Turkey Breast, Vegetable, Green Lentil and Buckwheat Pilaf
To burn the 325 calories in 1 serving (medium) (250 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 Turkey Breast, Vegetable, Green Lentil and Buckwheat Pilaf?
Turkey breast, vegetable, green lentil and buckwheat pilaf brings together buckwheat groats, turkey breast, green lentils and vegetables, cooked pilaf-style in one dish. It is a hearty alternative to rice-based pilaf, with buckwheat providing the grain-like base and the turkey and lentils making it substantial enough to serve as a main course.
The buckwheat has a gently nutty flavour, while the lentils soften as they cook and the vegetables add variety. Serve it warm for lunch or dinner, on its own or with a crisp salad or plain yoghurt. Turkey and lentils contribute protein, and buckwheat and vegetables add fibre; a 100 g portion provides 9.5 g of protein. For a lighter version, use oil sparingly and add extra vegetables.
How Nutritious Is Turkey Breast, Vegetable, Green Lentil and 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 Turkey Breast, Vegetable, Green Lentil and 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 Turkey Breast, Vegetable, Green Lentil and Buckwheat Pilaf Contain Allergens?
No known major allergens
Which Diets Is Turkey Breast, Vegetable, Green Lentil and Buckwheat Pilaf Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Turkey Breast, Vegetable, Green Lentil and Buckwheat Pilaf Fat Profile
SATURATED
1.13g
MONOUNSATURATED
1.88g
POLYUNSATURATED
2.63g
Omega 6:3 ratio 11.9:1
Above the ideal 4:1 (11.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.