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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.
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.
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.
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.
Health benefits and concerns
for grains
Many health benefits and concerns associated with this food are applicable to other grains.
Read about health benefits and concerns for grains
for a full description.
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The information presented in Foodnotes 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. Information expires December 2003.