Buckwheat

Preparation, uses, and tips

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

Buying and storing tips

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

Varieties

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

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)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

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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 chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires August 2007.