Buckwheat Groats

Buckwheat groats are seeds and a pseudocereals, commonly used as rice in traditional European and Asian dishes. It is high in carbs and fiber and rich in minerals.

  • High antioxidant properties
  • Boosts immune system
  • Gluten-free

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Buckwhet is high in amino acids, vitamins, minerals, antioxidants, protein, and fiber. Some benefits are it helps improve heart health, improve digestion, and prevent diabetes.

How to use

Raw buckweat groats may be added to salads, chili or mixing it with porridge/ oatmeal. It can also be made into flour and used for different baked goods.

How to cook:

  1. You can cook buckwheat groats un-soaked and toasted or un-toasted depending on your taste preference, but the best way is to pre-soak overnight or for at least 6 hours to make it more digestible and nutrients more available. Groats to water ratio should be 1 cup groats : 3-4 cups of water.
  2. Drain and rinse.
  3. Add about 1/4 – 1/2 cup vegetable stock (or water) to a large pan or a medium pot.
  4. Once vegetable stock or water starts to boil, add buckwheat and cook for about 3-5 minutes stirring a couple times until tender. For non-pre-soaked groats, it takes 12-15 mins to cook.


100% buckwheat seeds from the buckwheat plant

Nutrition Facts

  • Serving size: 1 cup
  • Calories: 155
  • Saturated Fat: 0.2g
  • Polyunsaturated Fat: 0.3g
  • Monounsaturated Fat: 0.3g
  • Sodium: 6.7mg
  • Potassium: 148mg
  • Carbohydrates: 33g
  • Dietary Fiber: 4.5g
  • Sugar: 1.5g
  • Protein: 5.7g
  • Calcium: 0.9% of DV
  • Iron: 7.5% of DV

Care/ Shelf-life


Store in an airtight container in a cool, dry place. If they have a slightly musty odor, toss.


4 months to 1 year