Boiled buckwheat: calories and macros
Table compiled September 2026 · an estimate, not a measurement
A typical portion is 1 side portion (200 g). It has about 198 kcal, 6.8 g protein, 1.2 g fat and 39.8 g carbohydrate. Per 100 g that is 99 kcal: 3.4 g protein, 0.6 g fat, 19.9 g carbohydrate.
Log boiled buckwheat: snap a photo or scan a barcode, and Mealyno does the maths.
3-day free trial · No card required · Cancel anytime
| Nutrition | per 100 g | 1 side portion (200 g) |
|---|---|---|
| Calories | 99 kcal | 198 kcal |
| Protein | 3.4 g | 6.8 g |
| Fat | 0.6 g | 1.2 g |
| Carbohydrate | 19.9 g | 39.8 g |
Likely range for this portion: 180-220 kcal.
Your portion is different? Photograph the plate: free, no signup.
Calories from a photoCe sont des estimations générales produites à partir de formules publiées, et non une prescription médicale. Elles n'ont pas été relues par un médecin ni par un diététicien diplômé.
Lire l'avertissement complet
Chaque chiffre de cette page (objectifs de calories, répartition des macros et tout plan repas proposé) est produit par des formules (Mifflin-St Jeor pour le métabolisme de base, coefficients d'activité standard) ou, pour les plans repas générés par IA, par un modèle de langage qui applique ces mêmes formules. Sur les pages de plans repas, la quantité de glucides de chaque repas est calculée par différence : calories totales moins les calories des protéines et des lipides, divisées par 4. Elle n'est ni mesurée ni estimée séparément ; lisez-la comme un bilan arithmétique et non comme une analyse nutritionnelle indépendante du plat. Rien de tout cela ne constitue un conseil médical ou nutritionnel individualisé, et rien n'a été relu par un diététicien diplômé, un médecin ou un autre professionnel de santé agréé.
Demandez à votre médecin ou à un diététicien diplômé ce qui vous convient avant de commencer un nouveau régime, surtout si vous êtes enceinte ou allaitez, si vous avez une maladie diagnostiquée, si vous prenez un médicament sur ordonnance ou si vous avez des antécédents de troubles du comportement alimentaire. Si vous avez une maladie rénale ou une autre affection médicale, demandez conseil à votre médecin avant d'augmenter les protéines.
Mealyno ne recommande jamais un objectif de calories inférieur à votre métabolisme de base (BMR) calculé, l'énergie minimale dont votre corps a besoin au repos complet. Même le réglage de perte de poids le plus agressif est plafonné à ce seuil.
Les estimations de calories et de BMR utilisent la formule de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Généré: September 2026
Buckwheat is the most common side dish in Ukraine. Cooked plainly on water it is lighter than rice or pasta and has more protein.
About this dish: Boiled buckwheat
Buckwheat porridge is one of the most common grains on a Ukrainian table: it is eaten for breakfast, lunch and dinner, and in many homes it was the everyday side for cutlets, goulash or braised meat. The groats are covered with boiling or cold water at roughly one to two, the pot is lidded and left on a low heat without stirring, so the grain stays fluffy.
On its own boiled buckwheat is modest in calories: a 200 g portion is about 200 kcal with nearly 7 g of protein. The change happens on the plate. A knob of butter (10 g) adds 72 kcal, more than a third of the portion, and gravy or fried onion on top adds more. There is a counting trap too: dry groats become 2.5 to 3 times heavier when cooked, so 70 g of dry buckwheat gives the same plate as 200 g of cooked.
To keep it light, dress the porridge with a teaspoon of oil instead of butter, or add stewed vegetables, and choose lean cuts to go with it. To raise the protein, serve buckwheat with an egg, a glass of kefir or a piece of chicken breast; that combination is more filling and keeps hunger away for longer. When tracking calories, weigh either the dry groats before cooking or the cooked portion, but do not mix the two methods.
Where the numbers come from
The per-100 g values come from the USDA FoodData Central entry for the same food prepared the same way. It is the US government's reference database, built from lab measurements.
USDA FoodData Central: roasted buckwheat groats, cooked without salt or fat. No butter. 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 ±10%, which for this portion means 180 to 220 kcal. See the Method page for sources and calculations. These are general guides, not medical advice.
What changes the calories
Calories hardly depend on you until butter goes in: 10 g of butter adds 72 kcal. Weigh the groats raw if you can, since cooking makes them 2.5-3 times heavier.
Extras that change the portion
Ingredients
buckwheat groats, water, salt
How it fits in a day
A 198 kcal portion is about 10% 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 14% from protein, 81% from carbohydrate and 5% 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 99 kcal by the weight of the cooked dish in grams and divide by 100. For example, 250 g is about 248 kcal.
Calorie questions
How many calories are in 100 g of Boiled buckwheat?
About 99 kcal per 100 g: 3.4 g protein, 0.6 g fat and 19.9 g carbohydrate. It is the USDA reference value for the same food; your kitchen may differ by ±10%.
How many calories are in one portion of Boiled buckwheat?
A typical portion (1 side portion, 200 g) has about 198 kcal, or 180 to 220 kcal once recipe differences are allowed for.
How much protein does it have?
About 6.8 g of protein per portion, which is 14% of the dish's calories. Per 100 g it is 3.4 g.
Can I eat it while counting calories?
Yes, any dish can fit a plan if you count the portion. This portion is about 10% 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?
Calories hardly depend on you until butter goes in: 10 g of butter adds 72 kcal.
How do I count calories if my portion is different?
Multiply 99 kcal by the cooked weight in grams and divide by 100. For example 250 g gives about 248 kcal. If you cannot weigh it, photograph the plate in the Calories from a photo tool.