Buckwheat Grain

You can make buckwheat pancakes and buckwheat noodles - with buckwheat flour and not full groats - if you want to incorporate this highly nutritious grain into your diet.

However buckwheat is also used as a rice substitute or as an alternative to porridge. Unroasted buckwheat has a subtle flavour while the roasted variety (kasha) tastes more earthy and nutty.

Another great grain to add to your diet then!!

How to cook buckwheat: As with all grains, you should rinse them thoroughly in clean water before cooking. Add one cup of buckwheat to two cups of water or vegetable stock and simmer for around ten minutes. If you have purchased the untoasted buckwheat (which will be paler in colour), you can dry roast it in a pan for a few minutes before simmering.

Nutrition: Buckwheat is a great source of dietary fibre and also contains good levels of manganese.

Fibre is needed to help keep us regular and help to prevent bowel cancer and associated diseases.

Manganese helps the body to utilise other dietary nutrients and also helps to maintain normal blood sugar levels which helps us to feel fuller for longer. Manganese also plays a part in thyroid gland health and helps to protect the bodies' cells from free radical damage, thereby helping to prevent cancer.

Buckwheat is also a complete protein and contains all nine essential amino acids.

Buckwheat provides a good amount of niacin (vitamin B3) which helps to lower cholesterol levels, stabilises the blood sugar and also helps the body to process fats.

Buckwheat groats, roasted, cooked

Refuse: 0%  
Common Name:  kasha
NDB No: 20010 (Nutrient values and weights are for edible portion)

Nutrient	Units	1.00 X 1 cup ------- 168g
Proximates
Water	g	127.06
Energy	kcal	155
Energy	kJ	647
Protein	g	5.68
Total lipid (fat)	g	1.04
Ash	g	0.72
Carbohydrate, by difference	g	33.50
Fiber, total dietary	g	4.5
Sugars, total	g	1.51
Sucrose	g	0.67
Glucose (dextrose)	g	0.34
Fructose	g	0.17
Minerals
Calcium, Ca	mg	12
Iron, Fe	mg	1.34
Magnesium, Mg	mg	86
Phosphorus, P	mg	118
Potassium, K	mg	148
Sodium, Na	mg	7
Zinc, Zn	mg	1.02
Copper, Cu	mg	0.245
Manganese, Mn	mg	0.677
Selenium, Se	mcg	3.7
Vitamins
Vitamin C, total ascorbic acid	mg	0.0
Thiamin	mg	0.067
Riboflavin	mg	0.066
Niacin	mg	1.579
Pantothenic acid	mg	0.603
Vitamin B-6	mg	0.129
Folate, total	mcg	24
Folic acid	mcg	0
Folate, food	mcg	24
Folate, DFE	mcg_DFE	24
Choline, total	mg	33.8
Betaine	mg	0.8
Vitamin B-12	mcg	0.00
Vitamin B-12, added	mcg	0.00
Vitamin A, RAE	mcg_RAE	0
Retinol	mcg	0
Carotene, beta	mcg	0
Carotene, alpha	mcg	0
Cryptoxanthin, beta	mcg	0
Vitamin A, IU	IU	0
Lycopene	mcg	0
Lutein + zeaxanthin	mcg	101
Vitamin E (alpha-tocopherol)	mg	0.15
Vitamin E, added	mg	0.00
Vitamin D (D2 + D3)	mcg	0.0
Vitamin D	IU	0
Vitamin K (phylloquinone)	mcg	3.2
Lipids
Fatty acids, total saturated	g	0.225
4:0	g	0.000
6:0	g	0.000
8:0	g	0.010
10:0	g	0.005
12:0	g	0.003
14:0	g	0.007
16:0	g	0.138
18:0	g	0.015
Fatty acids, total monounsaturated	g	0.316
16:1 undifferentiated	g	0.007
18:1 undifferentiated	g	0.301
20:1	g	0.000
22:1 undifferentiated	g	0.003
Fatty acids, total polyunsaturated	g	0.316
18:2 undifferentiated	g	0.292
18:3 undifferentiated	g	0.024
18:4	g	0.000
20:4 undifferentiated	g	0.000
20:5 n-3 (EPA)	g	0.000
22:5 n-3 (DPA)	g	0.000
22:6 n-3 (DHA)	g	0.000
Cholesterol	mg	0
Amino acids
Tryptophan	g	0.082
Threonine	g	0.217
Isoleucine	g	0.213
Leucine	g	0.356
Lysine	g	0.289
Methionine	g	0.074
Cystine	g	0.097
Phenylalanine	g	0.223
Tyrosine	g	0.104
Valine	g	0.291
Arginine	g	0.420
Histidine	g	0.133
Alanine	g	0.321
Aspartic acid	g	0.486
Glutamic acid	g	0.877
Glycine	g	0.442
Proline	g	0.217
Serine	g	0.294
Other
Alcohol, ethyl	g	0.0
Caffeine	mg	0
Theobromine	mg	0

USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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