Calorie content of boiled buckwheat per 100 grams

Buckwheat combines the opposite properties - with sufficient satiety and nutritional value, it has a low calorie content. The use of cereals is not prohibited, even with the strictest diets. The product is also useful for those who lead an active lifestyle, go in for sports. The average glycemic index of porridge puts it in the group of foods allowed for diabetes. Its use does not cause sharp jumps in blood sugar.

Calorie content of finished boiled buckwheat per 100 grams

The composition of buckwheat is so balanced that it is called the queen of cereals. The beneficial effect on the body is expressed in:

• regulation of blood sugar (due to the average glycemic index - 50 units);
• strengthening of blood vessels (flavonoids contribute to this);
• improving the condition of the skin, teeth, hair follicles, nail plates (thanks to calcium, iron, B vitamins).

All the carbohydrates in porridge are slow. One serving satiates for a long time, despite its low energy value. The product contains all the nonessential and essential amino acids. Proteins are quickly absorbed, so cereals are added to the diet of athletes to accelerate muscle recovery after exercise.

Reference. The calorie content of 100 g of raw buckwheat is 305 kcal, which is less than that of any other type of cereal. For example, the caloric value of rice is 340 kcal, wheat groats - 334, corn - 325.

Energy value of buckwheat varieties (kcal per 100 g):

• food grain - 290;
• done - 306;
• green groats - 308;
• unground - about 313;
• flakes - 330.

In green buckwheat, the kernels are separated from the grain husks, but not thermally processed (not fried). The product retains all valuable substances and is recommended by nutritionists as the most beneficial for consumption.

Mineral and vitamin composition of cereals: calcium, potassium, iron, sodium, phosphorus, magnesium, sulfur, vitamins A, C, B1, B2, B6, B9, PP, E, beta-carotene.

On water without salt

Though calorie buckwheat in its raw form it seems high, during heat treatment the indicator decreases almost 3 times. This is explained by the ability of cereals to absorb liquid. During evaporation, the grains significantly increase in volume, thereby reducing their calorie content.

The energy value of the product fluctuates depending on the processing method and flavorings.

Buckwheat, cooked only on water, without seasonings and salt - the most dietary option cooking. For this, the grains are boiled in a large amount of water. When the kernel swells to its maximum size, the remaining water is drained. The calorie content of such porridge is approximately 90 kcal per 100 g.

During evaporation, slightly more calories are stored in the product (105 kcal per 100 g) than during cooking, since less liquid is consumed.

With salt

Although a pinch of salt itself does not contain calories, adding it during cooking increases the energy value of the finished dish by about 10 kcal. This is because the cereal absorbs slightly less liquid.

Reference. Boiled buckwheat in water with salt has a calorie content of 100 kcal.

If you add oil to the porridge, the energy value will increase to a significant extent, and such a product cannot be called dietary. 100 g of boiled buckwheat with a spoonful of vegetable oil contains 150 kcal, with a spoonful of butter - 170.

Nutritional value of 100 grams of boiled buckwheat with and without salt

The classic way of cooking is simple. Grain and water are taken in a 1: 2 ratio, where buckwheat is 1 part, liquid is 2 parts.

Nutritional value of 100 g of boiled buckwheat in water without salt:

• 4.2 g of protein (5.6% of the daily intake);
• 21.3 g carbohydrates (5.8%);
• 1.1 g fat (1.3%);
• 0.3 g fiber (1.2% DV)

How many calories are in 100 grams of boiled buckwheat without salt? 110 kcal, which for an adult is 4.4% of the daily intake. If you add a pinch of salt to such a porridge, the value will increase to 120 kcal.

Read also:

How to eat buckwheat in case of poisoning and can it cause it

Is it possible to eat buckwheat with type 2 diabetes

Life hacks for Cinderellas: how to separate rice from buckwheat quickly

Conclusion

Buckwheat proteins are quickly absorbed, so it is often eaten during diets, added to the diet as a source of additional protein and meat substitute. With a high raw caloric value, boiled cereal without salt contains only 90-110 kcal (depending on the method of heat treatment).

At the same time, it is better not to eat only one buckwheat, despite the popular mono-diet. The product will be valuable and useful only as part of a varied menu: in order to satisfy the energy needs of the body, it is important to eat a balanced diet, observing the ratio of proteins, fats and carbohydrates.