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Wheat pilaf with buckwheat Calories
Fiber-rich mixed grain pilaf
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Wheat pilaf with buckwheat (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 44.6 g of carbs, 7.4 g of protein, 2.9 g of fat and 6.7 g of fiber. Its 1.4 mg of Manganese covers 59% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Wheat pilaf with buckwheat Nutrition Facts
Selected: 1 cup (medium) · 180 g
230
KCAL / 180G
Carbs
44.6g
· 16% DV
Protein
7.4g
· 15% DV
Fat
2.9g
· 4% DV
Fiber
6.7g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 13% · Fat 11%
Wheat pilaf with buckwheat nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 44.6 g | 16% |
| Fiber | 6.7 g | 24% |
| Protein | 7.4 g | 15% |
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 Wheat pilaf with buckwheat?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 230 kcal |
| 1 tablespoon (shredded) | 15 g | 19 kcal |
| 1 piece (half) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (small) | 120 g | 154 kcal |
| 1 cup (small) | 140 g | 179 kcal |
| 1 serving (medium) | 180 g | 230 kcal |
| 1 cup (large) | 240 g | 307 kcal |
| 1 serving (large) | 260 g | 333 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Wheat pilaf with buckwheat
How do you make wheat pilaf with buckwheat?
Make wheat pilaf with buckwheat by cooking the wheat until nearly tender, then adding buckwheat, sautéed onion and hot stock or water. If the wheat is already cooked, combine it with the buckwheat for the final cooking stage so both grains keep their texture.
What ingredients go into wheat pilaf with buckwheat?
Wheat pilaf with buckwheat is made with whole wheat kernels, buckwheat groats, onion, oil, salt and water or stock. Garlic, herbs, spices or vegetables can be added, but these change the flavor and may require adjusting the cooking liquid.
Does wheat pilaf with buckwheat need the wheat soaked first?
Soaking the wheat first helps it cook more evenly and reduces its cooking time. If you have not soaked it, cook it separately until partly tender before combining it with the buckwheat, which cooks faster and can turn mushy if added too early.
When should you add buckwheat to wheat pilaf with buckwheat?
Add the buckwheat to wheat pilaf with buckwheat after the wheat has begun to soften. If the wheat is already cooked, add both grains together with the remaining liquid; cooking buckwheat for the entire time can make the grains break down.
How do you keep wheat pilaf with buckwheat from getting mushy?
To keep wheat pilaf with buckwheat from getting mushy, account for the different cooking times of the grains and use only enough liquid to finish cooking them. Avoid frequent stirring, then let the covered pilaf rest off the heat before serving.
What kind of wheat is used for wheat pilaf with buckwheat?
Wheat pilaf with buckwheat is usually made with whole, hulled wheat kernels; cracked wheat can also be used but cooks faster and gives a softer result. Adjust the cooking time and liquid if substituting cracked wheat for whole kernels.
What should you serve with wheat pilaf with buckwheat?
Serve wheat pilaf with buckwheat with plain yogurt, a fresh salad or roasted vegetables. It can also accompany grilled meat or fish as a hearty side; choose a lighter, sharper accompaniment if the pilaf is cooked with rich stock or butter.
How long does wheat pilaf with buckwheat keep in the fridge?
Wheat pilaf with buckwheat keeps for about three days in the refrigerator when stored in a covered container. Cool it promptly rather than leaving it out for an extended period, and reheat only the portion you plan to eat.
Can you freeze wheat pilaf with buckwheat?
Yes, wheat pilaf with buckwheat freezes well. Cool it completely, portion it into airtight containers, and thaw it in the refrigerator; reheat with a small splash of water to restore moisture. Do not freeze it again after thawing.
Is buckwheat actually wheat in wheat pilaf with buckwheat?
No, buckwheat is not a type of wheat; it is a different plant whose edible seeds are used like a grain. Wheat pilaf with buckwheat contains both buckwheat and actual wheat kernels, which provide distinct textures and flavors.
Wheat pilaf with buckwheat Vitamins & Minerals
Vitamins
B3
2.52mg · 16% DV
B1
0.16mg · 13% DV
Biotin
3.6µg · 12% DV
B6
0.2mg · 12% DV
Minerals
Manganese
1.35mg · 59% DV
Copper
0.29mg · 32% DV
Phosphorus
212mg · 30% DV
Selenium
15µg · 27% DV
Sodium
324mg · 14% DV
Potassium ⭐
194mg · 6% DV
Wheat pilaf with buckwheat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wheat pilaf with buckwheat
To burn the 230 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 Wheat pilaf with buckwheat?
Wheat pilaf with buckwheat brings wheat grains and buckwheat together, cooked pilaf-style until tender. The wheat gives it a pleasantly chewy, hearty texture, while buckwheat adds a distinctive earthy, nutty note. It makes a simple grain-based side or a base for a meal.
Serve it warm alongside roasted vegetables, beans, or grilled meat, with a fresh salad to balance its substantial texture. It is a fibre-rich, carbohydrate-forward dish that can be filling without needing elaborate accompaniments. For a lighter plate, keep added oil modest and pair it with plenty of vegetables.
How Nutritious Is Wheat pilaf with 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 Wheat pilaf with 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 Wheat pilaf with buckwheat Contain Allergens?
Contains these allergens:
Which Diets Is Wheat pilaf with buckwheat Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Wheat pilaf with buckwheat Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.61g
POLYUNSATURATED
1.01g
Omega 6:3 ratio 18.8:1
Above the ideal 4:1 (18.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.