Buckwheat with meat: calories and macros
Table compiled September 2026 · an estimate, not a measurement
A typical portion is 1 portion (300 g). It has about 438 kcal, 27 g protein, 16.5 g fat and 45 g carbohydrate. Per 100 g that is 146 kcal: 9 g protein, 5.5 g fat, 15 g carbohydrate.
| Nutrition | per 100 g | 1 portion (300 g) |
|---|---|---|
| Calories | 146 kcal | 438 kcal |
| Protein | 9 g | 27 g |
| Fat | 5.5 g | 16.5 g |
| Carbohydrate | 15 g | 45 g |
Likely range for this portion: 370-505 kcal.
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Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
Read the full disclaimer
Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: September 2026
Merchant-style buckwheat is one of the most popular one-pan home meals: grain and meat cook together. It works as a full lunch or dinner.
About this dish: Buckwheat with meat
Buckwheat with meat, also called merchant-style, is a one-pot dinner for evenings with no time for several dishes. Browned meat or mince with onion and carrot is covered with water, buckwheat is added and the pot simmers under a lid until the grain has taken up all the liquid. The result is fluffy porridge with a meaty flavour that reheats well for the next day's lunch.
Two things decide the calories: which meat and how much oil. Depending on the meat the dish gives 120 kcal per 100 g (chicken, turkey) up to 160 and more (fatty pork mince); the table shows a typical middle version of about 145 kcal. Buckwheat itself is fairly light, contributing carbohydrate and some protein. A 300 g portion is about 440 kcal and around 27 g of protein, a full meal rather than a side.
To lighten it, use lean meat, brown it in a non-stick pot with a minimum of oil and add more carrot and onion for volume. To raise protein, increase the meat to about half the weight of the portion or add a boiled egg. Serve the sour cream on the side, or use a spoon of yogurt with dill instead, which adds freshness without extra fat.
Where the numbers come from
This dish has no single entry in the reference databases, so the values are calculated for a typical home recipe: ingredient shares multiplied by their composition in USDA and Ukrainian tables, including the fat that goes into the pan.
Buckwheat with pork or beef mince, onion and carrot, braised with a little oil. Calories are derived from protein, fat and carbohydrate at 4, 9 and 4 kcal per gram, so the numbers on the page never contradict each other.
Your kitchen will differ: real calories for a dish like this are usually within ±15%, which for this portion means 370 to 505 kcal. See the Method page for sources and calculations. These are general guides, not medical advice.
What changes the calories
The mince decides the result. Chicken mince gives about 120 kcal per 100 g, while fatty pork mince reaches 160 and above. More carrot and onion make it bulkier without extra calories.
Extras that change the portion
Ingredients
buckwheat, minced meat, onion, carrot, oil
How it fits in a day
A 438 kcal portion is about 22% of a nominal 2,000 kcal day. Your own daily need depends on weight, height, age and activity, so use a calorie calculator for a real target.
By energy source the dish splits into 25% from protein, 41% from carbohydrate and 34% from fat.
Count your own portion
Portions differ for everyone. To avoid guessing, photograph your own plate: the free Calories from a photo tool estimates the dish, the portion weight, calories and macros in a few seconds, with no signup. One scan a day.
Without a photo: multiply 146 kcal by the weight of the cooked dish in grams and divide by 100. For example, 250 g is about 365 kcal.
Calorie questions
How many calories are in 100 g of Buckwheat with meat?
About 146 kcal per 100 g: 9 g protein, 5.5 g fat and 15 g carbohydrate. It is a calculation for a typical recipe; your kitchen may differ by ±15%.
How many calories are in one portion of Buckwheat with meat?
A typical portion (1 portion, 300 g) has about 438 kcal, or 370 to 505 kcal once recipe differences are allowed for.
How much protein does it have?
About 27 g of protein per portion, which is 25% of the dish's calories. Per 100 g it is 9 g.
Can I eat it while counting calories?
Yes, any dish can fit a plan if you count the portion. This portion is about 22% of a 2,000 kcal day; a calorie calculator gives your own target. If you have a medical condition, ask a doctor or dietitian.
What adds the most calories?
The mince decides the result.
How do I count calories if my portion is different?
Multiply 146 kcal by the cooked weight in grams and divide by 100. For example 250 g gives about 365 kcal. If you cannot weigh it, photograph the plate in the Calories from a photo tool.