Diet & Fitness

Food Guide

Buckwheat

Buying Tips

Find prepackaged buckwheat in most natural foods or grocery stores; buy in bulk for maximum savings.

Varieties

Buckwheat groats (the hulled kernels) are pale tan and green, and have a milder flavor. Kasha, or roasted buckwheat groats, has a deep brown color and a toastier, nuttier flavor. Buckwheat is available in grits and flour, and is used in pancakes, crackers, breads, and other baked goods.

Preparation, Uses, & Tips

Steam kasha in vegetable or chicken stock with minced onions, butter, and fresh parsley, or combine equal parts buckwheat groats and coarse corn meal, and cook as polenta or breakfast cereal.

Storing

Store it in a cool, dry area in a sealed glass or plastic container, because air, moisture, and sunlight can cause the oils to go rancid.

Nutrition Highlights

Buckwheat groats, 1 cup (120g) (roasted, cooked)

Calories: 154
Protein: 5.6g
Carbohydrate: 33.5g
Total Fat: 1.04g
Fiber: 4.5g

*Excellent Source of: Magnesium (85.7mg)