Buckwheat groats, roasted, dry

Buckwheat groats are the hulled seeds of the buckwheat plant (species Fagopyrum esculentum and sometimes Fagopyrum tataricum, known as common and Tartary buckwheat) that have been lightly roasted to develop a rich, nutty flavor. Although commonly grouped with cereals such as wheat and barley, buckwheat is not a true grain but a pseudocereal—a seed that behaves like a grain in cooking and nutrition but botanically belongs to the buckwheat family (Polygonaceae). Originally domesticated in Southeast Asia more than 4,000 years ago, buckwheat spread to Europe and Russia where its hearty nature made it a staple. The term “groats” refers to the whole seeds after the inedible hulls have been removed; when these are roasted, the product is often called kasha, especially in Eastern European cuisines. Roasting increases aroma and flavor by initiating Maillard reactions that deepen nutty notes and slightly reduce moisture. Compared to raw groats, roasted groats typically have a more robust taste suited to hearty dishes like pilafs, porridges, and grain salads. There are two main varieties used: common buckwheat (F. esculentum), which is widespread and milder in flavor, and Tartary buckwheat (F. tataricum), which can be more bitter but richer in certain bioactive flavonoids such as rutin and quercetin. The level of these bioactive compounds can vary widely by cultivar and processing method; industrial roasting at higher temperatures may reduce some phenolic content compared with gentle roasting, but still preserves much of the nutritional and sensory profile for culinary uses. (MDPI) Buckwheat groats are available in raw and roasted forms. Raw groats have a milder, grain‑like taste and can be soaked before cooking, while roasted groats have a deeper flavor and usually require shorter cooking times. Both forms are staples in gluten‑free diets and are especially popular in Eastern Europe and Asia, where they are used as a base for dishes similar to rice or quinoa.

Buckwheat groats, roasted and dry, deliver a nutrient profile focused on complex carbohydrates, plant protein, fiber, and essential micronutrients. Per 100 g of dry roasted groats, there are ~346 kcal, with carbohydrates making up the bulk of the calories (about 75 g). Of these carbs, fiber accounts for 10.3 g, mostly insoluble but with soluble components that support digestion. (Food Struct) Protein: At 11.73 g per 100 g, the protein content of roasted buckwheat groats is high for a plant seed, offering a broad array of amino acids often more balanced than many cereal grains. Buckwheat proteins contain essential amino acids such as lysine, threonine, and leucine, which are typically limiting in other grains. This profile helps make it a particularly valuable plant protein source for vegans and vegetarians. Amino acid analyses show groats contain measurable amounts of all nine essential amino acids, although they remain lower than animal proteins in absolute terms. Fats: Fat content is low at 2.71 g, comprised mainly of unsaturated fatty acids (both monounsaturated and polyunsaturated near 0.8 g each) with minimal saturated fat (~0.59 g). There is no cholesterol. The lipid fraction, though small, contributes a modest amount of plant sterols and essential fatty acids that support heart health. Micronutrients: A standout aspect of buckwheat groats is their mineral density. Magnesium (221 mg) is especially high, important for over 300 biochemical reactions including muscle and nerve function and energy metabolism. They also provide phosphorus (319 mg), potassium (320 mg), and trace minerals like zinc (2.42 mg), manganese (1.618 mg), and copper (0.624 mg). These levels make groats a potent source relative to many grains. For instance, magnesium content is over 50% of the daily recommended intake in just 100 g. (Food Struct) B Vitamins: Roasted groats offer B‑vitamin support, including thiamin, riboflavin, niacin, pantothenic acid, and vitamin B6, though not in extremely high amounts relative to daily needs. Folate is present at 42 mcg per 100 g, contributing modestly to daily requirements. Comparison with Other Grains: Compared with raw millet or brown rice, roasted buckwheat groats are richer in many minerals (e.g., magnesium and zinc) and fiber, while being similar in carbohydrate content. They also provide a more complete amino acid profile and higher levels of certain micronutrients than many cereal grains.

Source: USDA FoodData Central (FDC ID: 170685)