Know what’s on your plate
Buckwheat groats
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 364 kcal —
- Protein 8.1 g 16%
- Carbohydrate 85 g 31%
- Fat 1.5 g 2%
- Saturated fat 0.2 g 1%
- Fibre 2.1 g 8%
- Sugars 0.4 g —
- Sodium 1 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.28 mg 23%
- Riboflavin (B2) 0.07 mg 5%
- Niacin (B3) 2.8 mg 18%
- Pantothenic acid (B5) 1.2 mg 24%
- Vitamin B6 0.4 mg 24%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 12 mg 1%
- Iron 2 mg 11%
- Magnesium 48 mg 11%
- Phosphorus 150 mg 12%
- Potassium 220 mg 5%
- Zinc 2.6 mg 24%
- Copper 0.7 mg 78%
- Manganese 1.6 mg 70%
- Selenium 9 µg 16%
Similar foods
Questions about Buckwheat groats
How do you cook buckwheat groats so they stay fluffy?
Rinse the groats, then simmer one part groats with two parts water, covered, for about 12–15 minutes. Take the pan off the heat and leave it covered for 5 minutes, then fluff with a fork.
Should you toast buckwheat groats before cooking them?
Toasting brings out a deeper, nutty flavour, especially in raw, pale groats. Stir them in a dry pan over medium heat for 3–5 minutes, until fragrant, then add water and cook as usual.
What’s the difference between raw and roasted buckwheat groats?
Raw groats are pale and mild; roasted groats, often sold as kasha, are brown and more intensely nutty. Both can be simmered, but raw groats are more likely to turn soft and porridge-like if overcooked.
What can you make with buckwheat groats?
Serve them as a side instead of rice, or stir them into soups and salads. They’re also used for kasha, a savoury dish often cooked with onions and mushrooms, and can be simmered with milk or a plant drink for porridge.
Can you use buckwheat groats instead of rice?
Yes. Use the same cooked weight as rice in grain bowls, stuffed vegetables or pilafs; buckwheat has a more pronounced, nutty taste and usually cooks faster. For a softer result, add a little extra water and simmer until tender.
How should you store buckwheat groats?
Keep them in a tightly sealed container in a cool, dry cupboard, away from sunlight and strong-smelling foods. Once cooked, refrigerate them promptly in a covered container and use within 3–4 days.
Are buckwheat groats actually wheat?
No. Buckwheat is a seed, not a type of wheat or a cereal grain, despite its name. It is naturally gluten-free, but groats packed or processed alongside wheat can be contaminated.
Source: CoFID (UK) 11-006 · per 100 g · carbohydrate per EU label, fibre excluded
