Buckwheat
Buckwheat is often used in pancakes, breads, and other baked goods.
This edible fruit seed originated in north-central Asia. Though it’s similar to wheat
in nutrition, buckwheat isn’t actually a grain—it comes from a hardy, weed-like
plant related to rhubarb. Buckwheat has a distinctive three-cornered tan seed. In Europe,
toasted buckwheat—known as kasha—is its most popular form.
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.
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.
Availability
Buckwheat is available year-round.
Preparation, uses, and 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.
Nutritional 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. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
The information presented in this website is for informational purposes only and was created by a team of U.S. 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.
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