Despite their name, Buckwheat Groats are not related to wheat and are entirely gluten-free. They originate from the buckwheat plant, which is closely related to rhubarb and sorrel. Historically cultivated in Asia, from where it spread to Europe and then to the Americas, buckwheat has been a staple food for centuries due to its resilience in poor soil conditions and its minimal need for pesticides.

Nutrition Facts:

Serving Size: A 1-cup serving of cooked buckwheat groats (approximately 168 grams)

  • Calories: 155 kcal
  • Protein: 5.7 g
  • Fiber: 4.5 g
  • Fats: 1 g
  • Magnesium: 86 mg (21% of the DV)
  • Phosphorus: 118 mg (12% of the DV)

Where to Buy Buckwheat Groats:

Buckwheat groats are widely available in health food stores, supermarkets, and online. They can be found in their raw form, as kasha (toasted buckwheat), or incorporated into products like flour, noodles, and breakfast cereals.

Foods Made with Buckwheat Groats:

  • Porridge: A hearty, nutritious breakfast option.
  • Salads: Adds texture and a nutty flavor to green and grain salads.
  • Soba Noodles: Made from buckwheat flour for a gluten-free pasta alternative.
  • Pancakes: Buckwheat flour provides a wholesome twist to traditional recipes.

Flavor Profile:

Buckwheat groats have a distinctive, slightly nutty taste and a firm texture. When toasted (kasha), their flavor becomes more intense, offering a hearty, earthy component to dishes.

Health Benefits of Buckwheat Groats:

  • Rich in Nutrients: It is a good source of high-quality, easily digestible proteins, fiber, B vitamins, and minerals such as magnesium and manganese.
  • Heart Health: The high fiber content can help lower cholesterol and improve heart health.
  • Blood Sugar Control: The complex carbohydrates in buckwheat are absorbed slowly, aiding in blood sugar regulation.
  • Gluten-Free: An ideal grain alternative for those with gluten sensitivities or celiac disease.


Buckwheat Groats are a versatile and nutritious addition to any diet. Whether used in sweet or savory dishes, they offer a wealth of health benefits alongside their unique flavor. As a gluten-free grain alternative, buckwheat allows culinary creativity without compromising on nutrition, making it a must-try for health-conscious foodies and those with dietary restrictions.