⏱ 30 min total

Buckwheat Avocado Salad

Name: Buckwheat Avocado Salad
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Yield: 1 serving
Ingredients: ½ cup Water; ¼ cup Buckwheat groats; ½ fruit Avocado; 2 cup cherry tomatoes Cherry tomatoes; ½ fruit Lime; 1 tbsp chopped Onion; ¾ tbsp Olive oil; ½ tbsp Parsley; ¼ tsp, whole Fennel seed; ¼ tsp Cayenne pepper; ⅛ tsp Black pepper; 2 oz Goat cheese

Per 1 serving · 671 g · 12 ingredients

Calories

614

31%
of a 2,000 cal day

Protein
21g
13% of calories
Carbs
56g
34% of calories
Fat
39g
53% of calories

Portion

At a glance

One serving of Buckwheat Avocado Salad (671 g) has 614 calories, with 21 g of protein, 56 g of carbohydrates and 39 g of fat. Most of its energy comes from fat (53% of calories). It is high in protein (41% DV), dietary fiber (58% DV) and Vitamin A (35% DV). Keep an eye on saturated fat, which provides 61% of the daily value.

Per 100 g

91cal

low energy density

Protein per 100 cal

3.3g

Net carbs

40g

carbs minus fiber

Fiber

16g

9.5 g sugar

High in

20%+ of the daily value

Protein41%
Dietary fiber58%
Vitamin A35%
Vitamin C72%
Vitamin E37%
Vitamin K70%

Good source of

10–19% of the daily value

Choline12%
Calcium15%
Selenium10%

Watch

20%+ of the daily value

Saturated fat61%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 10 min

1
Combine water and buckwheat in a saucepan; bring to a boil. Reduce heat to medium-low, cover, and simmer until the buckwheat is firm yet tender, about 8 minutes. Rinse under cold water and drain.
2
In a large bowl, mix avocado, cherry tomatoes, lime juice, red onion, olive oil, parsley, fennel seed, cayenne pepper, and black pepper until combined. Add buckwheat and stir gently; top with goat cheese.

Vitamins & minerals

Amounts for 1 serving (671 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	314 μg	35%
Vitamin C	64 mg	72%
Vitamin D	0.2 μg	1%
Vitamin E	6 mg	37%
Vitamin K	84 μg	70%
Thiamine	0.3 mg	28%
Riboflavin (B2)	1 mg	41%
Niacin	6 mg	37%
Vitamin B6	1 mg	62%
Folate (B9)	158 μg	40%
Vitamin B12	0.1 μg	6%
Pantothenic acid	3 mg	54%
Choline	68 mg	12%

Minerals

Nutrient	Amount	% Daily Value
Calcium	152 mg	15%
Iron	4 mg	50%
Potassium	1,420 mg	30%
Magnesium	169 mg	40%
Phosphorus	414 mg	59%
Zinc	3 mg	26%
Copper	1 mg	119%
Manganese	1 mg	53%
Selenium	6 μg	10%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	325 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	1,636 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	14 μg	—
Fructose	4 g	—
Galactose	0.1 g	—
Glucose	4 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	7,668 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.4 g	—
Monounsaturated fats	20 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	4 g	—
Proline	2 g	—
Retinol	160 μg	—
Serine	1 g	—
Starch	0.1 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.2 μg	—

Burning 614 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

117min
Walking (3.5 mph)
74min
Cycling (moderate)
51min
Running (6 mph)
86min
Swimming laps

Common questions

How many calories are in Buckwheat Avocado Salad?

One serving of Buckwheat Avocado Salad (1 serving) has 614 calories, which works out to 91 calories per 100 g. That is about 31% of a 2,000-calorie day.

Is Buckwheat Avocado Salad high in protein?

It provides a solid 21 g of protein per serving (41% of the 50 g daily value), but protein supplies only 13% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Buckwheat Avocado Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 34% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Buckwheat Avocado Salad?

290 mg per serving.

How much sugar is in Buckwheat Avocado Salad?

9.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (671 g)

Calories614

% Daily Value*

Total fat 39g	50%
Saturated fat 12g	61%
Trans fat 0g
Cholesterol 26mg	9%
Sodium 290mg	13%
Total carbohydrate 56g	20%
Dietary fiber 16g	58%
Total sugars 9.5g
Protein 21g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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