How many calories are in buckwheat with chicken: a macro table

Calories in buckwheat with chicken per 100 g

Cooked buckwheat alone contains roughly 90–110 kcal per 100 g, while boiled or baked skinless chicken breast comes in at around 110–165 kcal per 100 g. The finished dish, buckwheat with chicken, averages 120–160 kcal per 100 g, though the exact figure depends on the ratio of grain to meat and whether oil was added.

These are reference points, not exact values: the fattiness of the chicken cut (breast is leaner than thigh), the cooking method (steamed, grilled, or pan-fried), and a spoonful of oil can noticeably shift the calorie count of your serving.

Macro table for buckwheat with chicken (approximate)

Approximate values for a dish made of boiled buckwheat and boiled chicken breast without oil, in equal parts:

• per 100 g: ≈140 kcal, protein ≈13 g, fat ≈3 g, carbs ≈15 g;
• 150 g snack-sized side dish: ≈210 kcal;
• standard 250 g plate: ≈350 kcal;
• hearty 300 g lunch (150 g buckwheat + 150 g chicken): ≈400–430 kcal;
• large 400 g portion: ≈550–580 kcal.

What determines the calorie count

The main factors that push the number up or down:

• cut of chicken: skinless breast is leaner than thigh, drumstick, or wings;
• cooking method: boiled and steamed are lighter than fried; skin and breading add fat;
• oil: even a single tablespoon used for frying adds about 100–120 kcal;
• the ratio of grain to meat: more chicken raises the protein and calorie density per gram;
• sauces and gravies: cream- or mayonnaise-based ones are noticeably higher in calories than tomato-based or no sauce at all.

Why it's a convenient dish for diet control

Buckwheat with chicken is popular for good reason: chicken breast delivers plenty of protein with little fat, while buckwheat provides complex carbs and fiber that keep you full longer. This combination fits easily into a daily calorie and protein target.

To keep the portion lighter, cook the chicken without skin by steaming, grilling, or baking, skip the oil when cooking the buckwheat, and watch your portion size: a heaping scoop of grain can easily add an extra 100–150 kcal.

How to calculate your own serving

Since the cut of chicken, cooking method, and portion size vary from person to person, the most accurate numbers come from your specific plate. Take a photo of your buckwheat with chicken in Calvero: the app estimates calories and macros from the picture, and if something's off about the meat or oil, correct it in words ("steamed breast," "with oil," "large portion") and the estimate will be recalculated.

You can count in the browser or right inside Telegram. There's a free trial with a few analyses included, and no card is required.