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Grain3 recipes

coarse buckwheat groats.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain

ALSO KNOWN AS

kashabuckwheat gritsroasted buckwheat groatsroasted buckwheat

Recipes with coarse buckwheat groats + Add to pantry

SERVING

CALORIES

343

PROTEIN

13.3g

CARBS

71.5g

FAT

3.4g

FIBER

10g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories343kcal—

Protein13.3g27%

Carbohydrates71.5g26%

Fiber10g36%

Sugar0g0%

Total fat3.4g4%

Saturated fat0.74g4%

Trans fat0g—

Cholesterol0mg0%

Water9.8g—

MINERALS

Sodium1.0mg0%

Potassium460mg10%

Calcium18mg1%

Iron2.2mg12%

Magnesium231mg55%

Phosphorus347mg28%

Zinc2.4mg22%

Copper1.1mg122%

Manganese1.3mg57%

Selenium8.3µg15%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0mg0%

Vitamin K7.0µg6%

Thiamin (B1)0.10mg8%

Riboflavin (B2)0.40mg31%

Niacin (B3)7.0mg44%

Pantothenic acid (B5)1.2mg24%

Vitamin B60.20mg12%

Folate (B9)30µg8%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup164g

1 tablespoon10.3g

1 teaspoon3.4g

1 ml0.7g

1 liter683.3g

HEALTH BENEFITS

Why eat it.

✓Excellent source of high-quality, plant-based complete protein, containing all nine essential amino acids.
✓Rich in dietary fiber, which supports digestive health and helps regulate blood sugar levels.
✓Contains beneficial antioxidants and flavonoids like rutin, which can improve blood circulation and support cardiovascular health.
✓Naturally gluten-free, making it a safe and nutritious grain alternative for individuals with celiac disease or gluten sensitivity.

COOKING TIPS

In the kitchen.

1For a fluffier texture and distinct grains, use a 1:2 ratio of groats to liquid (e.g., 1 cup groats to 2 cups water or broth). Bring to a boil, then reduce heat, cover, and simmer for about 15-20 minutes.
2To enhance the nutty, earthy flavor, toast the dry groats in a skillet for 4-5 minutes before adding liquid. This process is used to make traditional kasha.
3Avoid over-stirring during cooking, as this can break down the groats and result in a mushy consistency.
4Cooked buckwheat groats are versatile and can be used as a base for pilafs, added to soups and stews, or served as a hearty breakfast porridge.

STORAGE

Keep it fresh.

Store in an airtight container in a cool, dark, and dry place, such as a pantry, for up to one year.
For extended freshness, especially in warm climates, store the airtight container in the refrigerator or freezer to prevent the natural oils from becoming rancid.

FAQ

Frequently asked questions.

Are coarse buckwheat groats healthy?

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.

Is buckwheat a complete protein?

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.

Are coarse buckwheat groats gluten-free?

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.

How do you cook coarse buckwheat groats?

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.

What do coarse buckwheat groats taste like?

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.

Are buckwheat groats good for weight loss?

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.

Is buckwheat keto-friendly?

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.

Do I need to soak buckwheat groats before cooking?

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.

How should I store coarse buckwheat groats?

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.

Can I eat buckwheat groats raw?

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.

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