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Also known as: kasha, buckwheat grits, roasted buckwheat groats, roasted buckwheat
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, they are highly nutritious, providing 13.25g of protein and significant fiber per 100g. They are rich in antioxidants like rutin, which supports heart health, and contain essential minerals like magnesium and iron.
Yes, buckwheat is one of the few plant-based foods that is a complete protein, containing all nine essential amino acids. This makes it an excellent dietary staple for vegetarians and vegans looking to maintain muscle health.
Despite the name, buckwheat is not a type of wheat; it is a seed (pseudocereal) and is naturally gluten-free. It is a safe and nutritious alternative for individuals with celiac disease or non-celiac gluten sensitivity.
Use a 1:2 ratio of groats to water or broth. Bring the liquid to a boil, add the groats, then reduce heat to low, cover, and simmer for 15-20 minutes until the liquid is absorbed. Fluff with a fork before serving.
They have a distinct, robust, and earthy flavor with nutty undertones. When toasted (often referred to as kasha), the flavor becomes more intense, smoky, and savory.
Yes, they can be beneficial for weight management due to their high fiber content, which promotes satiety and helps you feel full longer. With 343 calories per 100g and a low glycemic index, they provide sustained energy.
No, buckwheat is not considered keto-friendly as it is high in carbohydrates, containing about 71.5g per 100g. While it is a healthy complex carbohydrate, it typically exceeds the daily carb limits for a ketogenic diet.
coarse buckwheat groats is a versatile ingredient found in cuisines around the world. With 343 calories per 100g and 13.25 grams of protein, it's a nutritious addition to many dishes.
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View all grain →Discover 3 recipes featuring coarse buckwheat groats with step-by-step instructions.
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Soaking is not strictly necessary, but it can help reduce phytic acid and improve digestibility. If you choose not to soak, ensure you rinse the groats thoroughly under cold water to remove any surface starch or debris.
Store them in an airtight container in a cool, dry, and dark pantry for up to 6 months. For extended shelf life, you can store them in the refrigerator or freezer to prevent the natural oils from turning rancid.
It is not recommended to eat dry, hard groats raw as they are difficult to digest and may cause dental issues. However, you can eat them raw if they have been sprouted or soaked until soft, which also increases their nutrient availability.