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Buckwheat is a small, triangular pseudo-grain with a robust, nutty flavour. A pseudo-grain refers to a seed that is consumed in the same way as a cereal grain but doesn’t come from the “true” cereal botanical family (named Poaceae), that includes common grains such as wheat, barley, rice, and rye. Other common pseudograins are amaranth and buckwheat.
Despite its name, buckwheat is not related to wheat and is naturally gluten-free. It is a staple in Eastern European and Asian cuisines, where it is often used as a flour to make soba noodles, porridges and pancakes, or whole for soups and stir-fries. Buckwheat pairs well with dried fruit, beets, walnuts, and hazelnuts.
Nutritionally, buckwheat groats are high in fibre, magnesium, phosphorus, copper, and niacin (vitamin B3). They’re also a source of potassium, iron, zinc, thiamine (vitamin B1), riboflavin (vitamin B2), and vitamin B6.
Buckwheat is gluten-free, making it suitable for those with gluten intolerance or coeliac disease.
Toggle with the tables below to compare their nutritional content per 100 g (both cooked and uncooked) and per average portion size. You might be surprised by the differences!
Whole grains are all packed with carbohydrates and dietary fibre (which is a type of carbohydrate) and are naturally low in (saturated) fat. Fibre is important for our health and the prevention of many chronic diseases. That’s why the European Food Safety Authority (EFSA) recommends we eat at least 25 g of fibre per day. Sometimes, you might see whole grains labelled as ‘high in fibre’ or ‘source of fibre’ – but what does that really mean?
% of DRV stands for dietary reference value. DRV stands for dietary reference value. These values estimate how much of a nutrient most healthy people in Europe need each day. Ideally, we should aim to reach 100% of these values daily. Each vitamin and mineral has their own DRV, as set by EFSA.
You might have heard that whole grains are ‘high in,’ ‘rich in,’ or ‘source of’ a certain vitamin or mineral. These term are regulated by EFSA and products must meet specific rules to be considered as such. Here’s how to interpret these contributions:
Store in an airtight container in a cool, dry place. Follow the instructions on the packaging to keep the food good for as long as possible.
Buckwheat has a best-before date, meaning that it can often be eaten after that date has passed. If they look, smell and taste good, and the packaging is also intact, it will most likely be safe.
Follow the instructions on the packaging to cook buckwheat groats. Cooking times can vary depending on the variety and type of buckwheat.
As a general rule of thumb, to cook buckwheat groats, use a ratio of 1 part of buckwheat groats to 2 parts of water or broth. Bring to a boil, then reduce heat, cover, and simmer for 10-15 minutes until the liquid is absorbed. For a fluffier texture, rinse the groats before cooking.
If you are cooking with buckwheat flour, in most cases you can substitute wheat flour in a 1:1 ratio with buckwheat flour.
There is no such thing as "non-whole grain" buckwheat. Buckwheat flour made from whole seeds is considered a whole grain product.
Learn to identify whole grain products, cook delicious meals, find practical tips for a smooth switch, and much more!
