Cratox AI
buckwheat groats
🌾

Buckwheat groats

🔥 118 Calories
💪 3.2g Protein
⚡ 19g Carbohydrates
🥑 4g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Grains
Buckwheat groats
Energy density
Moderate
118 kcal per 100g
Macro energy profile
Carb-led
10% Protein · 61% Carbohydrates · 29% Fat
Glycemic profile
Low GI
GI 54 · GL 10
Notable signals
Low in sugarUSDA data

Nutritional Information

118
kcal/100g
Protein
3.2g
Carbohydrates
19g
Fat
4g
Glycemic Index:
54

About Buckwheat groats

Buckwheat groats, often referred to simply as buckwheat, are the hulled seeds of the buckwheat plant, which is not related to wheat and is naturally gluten-free. Originating from Central Asia, this nutritious pseudocereal has been cultivated for thousands of years and is popular in various cuisines around the world, particularly in Eastern Europe and Asia. Buckwheat groats can be served whole or ground into flour, making them versatile for a range of dishes including porridge, salads, and pancakes. Nutritionally, buckwheat groats are rich in protein, fiber, and essential nutrients, making them an excellent choice for health-conscious individuals. With only 118 calories per 100g, they provide a well-balanced source of carbohydrates and healthy fats, including omega-3 and omega-6 fatty acids. Their low glycemic index and high fiber content contribute to better blood sugar control, while their array of vitamins and minerals supports overall health. Buckwheat can be easily incorporated into a balanced diet, offering both flavor and nutrition.

Health Benefits

Rich in antioxidants that help combat oxidative stress.
Supports heart health due to its high fiber and magnesium content.
Promotes digestive health with its soluble and insoluble fiber.
May aid in blood sugar regulation thanks to its low glycemic index.
High in essential amino acids, making it a great protein source for vegetarians.
Supports weight management as it is low in calories and high in fiber.
Contains rutin, which may improve blood circulation.
May reduce the risk of chronic diseases such as diabetes and heart disease.
Supports bone health with its mineral content, including magnesium and phosphorus.
Gluten-free, making it suitable for those with celiac disease or gluten intolerance.

Recommended Food Pairings

🥗
Buckwheat groats and roasted vegetables create a hearty salad with fiber and nutrients.
🥗
Pair with grilled chicken for a protein-rich meal that balances macronutrients.
🥗
Combine with nuts and seeds for a nutritious breakfast bowl, enhancing healthy fats.
🥗
Mix with legumes like lentils or chickpeas for a complete protein source.
🥗
Serve alongside fish for an omega-rich dinner option.

How to Consume

Serving size
150g cooked buckwheat groats
Frequency
2-3 times per week
  • •Soak groats for several hours before cooking to enhance digestibility.
  • •Cook buckwheat in water or broth for added flavor.
  • •Use buckwheat flour in baking to increase the fiber content of your recipes.
  • •Incorporate toasted buckwheat (kasha) into salads for a nutty flavor.
  • •Experiment with buckwheat in smoothies for a nutritious boost.

Selection & Storage

How to choose:

  • ✓Select whole, unbroken groats for the best quality.
  • ✓Look for organic certification to avoid pesticides.
  • ✓Check for a fresh, nutty aroma to ensure freshness.
  • ✓Avoid groats with visible signs of moisture or insects.
Storage
Store in a cool, dry place in an airtight container to maintain freshness.
Shelf life
Can be stored for up to 6 months in a cool, dry pantry or up to 1 year in the freezer.

Warnings & Contraindications

  • ⚠️Individuals with buckwheat allergies should avoid consumption.
  • ⚠️Those on certain medications should consult with a healthcare provider due to potential interactions.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.
  • ⚠️Ensure proper cooking to eliminate any anti-nutrients that may affect absorption.

Frequently Asked Questions

How many calories does Buckwheat groats have?

Buckwheat groats contain approximately 118 calories per 100g serving, making them a low-calorie option suitable for various diets.

Is Buckwheat groats healthy?

Yes, buckwheat groats are considered healthy due to their high fiber content, essential nutrients, and low glycemic index, which may contribute to overall wellness and disease prevention.

How should Buckwheat groats be stored?

Buckwheat groats should be stored in an airtight container in a cool, dry place. For longer shelf life, they can be refrigerated or frozen.

What are the benefits of eating Buckwheat groats?

Eating buckwheat groats can provide numerous health benefits, including improved heart health, better digestion, and support for blood sugar regulation, making them a nutritious addition to your diet.

How much Buckwheat groats can I eat per day?

A recommended serving size is about 150g of cooked buckwheat groats, which can be enjoyed 2-3 times a week as part of a balanced diet.

Want a personalized nutrition plan?

Calculate your caloric needs

Try Cratox AIGoogle Play