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Turkey buckwheat pilaf Calories
Nutritious pilaf made with turkey and buckwheat
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Turkey buckwheat pilaf (180 g) has 234 calories. That works out to 130 calories per 100 g. It contains 33.3 g of carbs, 13 g of protein, 5 g of fat and 4 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 54 (medium), so it raises blood sugar at a moderate pace.
Turkey buckwheat pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
234
KCAL / 180G
Carbs
33.3g
· 12% DV
Protein
13g
· 26% DV
Fat
5g
· 6% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 23% · Fat 19%
Turkey buckwheat pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 234 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 33.3 g | 12% |
| Fiber | 4 g | 14% |
| Protein | 13 g | 26% |
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 Turkey buckwheat pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 234 kcal |
| ½ cup (small) | 90 g | 117 kcal |
| 100 g | 100 g | 130 kcal |
| 1 piece (small) | 120 g | 156 kcal |
| 1 serving (medium) | 200 g | 260 kcal |
| 1.5 cup (large) | 270 g | 351 kcal |
| 2 cup (jumbo) | 360 g | 468 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Turkey buckwheat pilaf
How do you make Turkey buckwheat pilaf?
Turkey buckwheat pilaf is made by browning turkey and aromatics, adding buckwheat groats and hot liquid, then cooking until the groats are tender. Let the covered pot rest off the heat before fluffing and serving.
Should I use roasted or raw buckwheat for Turkey buckwheat pilaf?
Either works in Turkey buckwheat pilaf, but roasted buckwheat has a nuttier, deeper flavor and tends to hold its shape well. Raw groats taste milder; follow their package directions because cooking times can differ.
Do you need to rinse buckwheat for Turkey buckwheat pilaf?
Rinsing buckwheat before making Turkey buckwheat pilaf is optional, but it removes surface dust. Drain it well; briefly toasting the groats in the pan afterward can bring out their nutty flavor.
Can Turkey buckwheat pilaf be made in a rice cooker?
Yes, Turkey buckwheat pilaf can be cooked in a rice cooker, though the turkey should be browned and cooked safely before adding it. Use the cooker’s grain setting if available, and check that the buckwheat is tender before serving.
Why is my Turkey buckwheat pilaf mushy?
Turkey buckwheat pilaf usually turns mushy when it has too much liquid, cooks for too long, or is stirred repeatedly. Use the liquid guidance for your type of buckwheat and let the finished pilaf rest without stirring.
Can I use chicken instead of turkey in Turkey buckwheat pilaf?
Yes, chicken can replace turkey in Turkey buckwheat pilaf. Boneless thigh stays juicy, while breast is leaner; brown the pieces first and make sure the chicken is fully cooked before serving.
Is Turkey buckwheat pilaf the same as kasha?
No, Turkey buckwheat pilaf is a complete dish made with turkey and buckwheat, while kasha usually refers to cooked buckwheat groats or other cooked grains. Toasted buckwheat is often called kasha in some cuisines.
What should I serve with Turkey buckwheat pilaf?
Turkey buckwheat pilaf pairs well with a crisp green salad, roasted vegetables, or a tangy yogurt sauce. These sides balance the hearty groats and turkey without making the meal feel too heavy.
How long does Turkey buckwheat pilaf keep in the fridge?
Store Turkey buckwheat pilaf in a covered container in the refrigerator once it has cooled, rather than leaving it out. Because it contains cooked turkey, eat the leftovers within a few days and reheat them thoroughly.
Can you freeze and reheat Turkey buckwheat pilaf?
Yes, Turkey buckwheat pilaf freezes well in airtight, portion-sized containers. Thaw it in the refrigerator and reheat until steaming hot; add a small splash of water if the buckwheat seems dry.
Turkey buckwheat pilaf Vitamins & Minerals
Vitamins
B3
3.78mg · 24% DV
B6
0.32mg · 19% DV
B12
0.45µg · 19% DV
B1
0.2mg · 17% DV
Minerals
Manganese
0.76mg · 33% DV
Copper
0.25mg · 28% DV
Selenium
14µg · 25% DV
Phosphorus
171mg · 24% DV
Sodium
324mg · 14% DV
Potassium ⭐
306mg · 9% DV
Turkey buckwheat pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Turkey buckwheat pilaf
To burn the 234 calories in 1 cup (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 Turkey buckwheat pilaf?
Turkey buckwheat pilaf brings turkey meat and buckwheat together in a pilaf-style dish. It can be cooked much like a rice pilaf, though buckwheat has a distinct, earthy flavour and a pleasantly firm texture. Without a specific regional origin to rely on, it is best understood as a versatile home-style combination rather than a dish tied to one tradition.
Serve it warm as a simple main or alongside a crisp salad; it also works well as a hearty side. Turkey contributes protein, while buckwheat adds fibre, and the dish provides 7.2 g of protein per 100 g. For a lighter plate, use a modest amount of cooking fat and add vegetables such as peppers, carrots or greens.
How Nutritious Is Turkey 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 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 buckwheat pilaf Contain Allergens?
No known major allergens
Which Diets Is Turkey 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 buckwheat pilaf Fat Profile
SATURATED
1.26g
MONOUNSATURATED
1.26g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.