Steam kasha in vegetable or chicken stock with minced onions, butter, and fresh parsley, or combine equal parts buckwheat groats and
coarse corn meal, and cook as polenta or breakfast cereal.
Buying and storing tips
Find prepackaged buckwheat in most natural foods or grocery stores; buy in bulk for maximum
savings. Store it in a cool, dry area in a sealed glass or plastic container, because air,
moisture, and sunlight can cause the oils to go rancid.
Buckwheat groats (the hulled kernels) are pale tan and green, and have a milder flavor.
Kasha, or roasted buckwheat groats, has a deep brown color and a toastier, nuttier flavor.
Buckwheat is available in grits and flour, and is used in pancakes, crackers,
breads, and other baked goods.
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
The information presented in the Food Guide is for informational purposes
only and was created by a team of US–registered dietitians and food experts. Consult
your doctor, practitioner, and/or pharmacist for any health problem and before using any
supplements, making dietary changes, or before making any changes in prescribed medications.