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)

Copyright © 2024 TraceGains, Inc. All rights reserved.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.

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