Buckwheat Salad

Buckwheat salad is a hearty, nutty dish made with cooked buckwheat groats, typically tossed with fresh vegetables like cucumbers, tomatoes, and herbs, and dressed with olive oil or lemon. It's a staple in Eastern European and Central Asian cuisines, often served as a refreshing side or light main course.

🍳 View the full Buckwheat Salad recipe →

🍽️ Nutrition at a glance

This salad is a good source of complex carbohydrates and plant-based protein, with key nutrients like magnesium, fiber, and B vitamins. A typical serving (about 1 cup) generally ranges from 200 to 300 calories, depending on added ingredients.

Nutrition breakdown

Calories	210 kcal
Protein	7.5 g
Carbs	38 g
Fat	4.5 g
Fiber	5 g
Sugar	4 g
Sodium	350 mg
Potassium	350 mg
Magnesium	120 mg
Iron	2.5 mg
Phosphorus	180 mg
Manganese	1.2 mg
Copper	0.4 mg
Thiamin (B1)	0.2 mg
Vitamin B6	0.2 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Buckwheat, despite its name, is not a wheat but a gluten-free seed-like fruit, making this salad a great option for those with gluten sensitivities. Nutritionally, it's valued for its high-quality protein and potential to support heart health.