Buckwheat is not a grain. It is actually a plant from an entirely different family known as Polygonaceae. Sorrel and rhubarb are also members of this family.
Nutritionally, buckwheat belongs to the grain family.
It is native from Central Asia and arrived in Europe during the Middle Ages.
Now it is nowhere more popular than in Russia.
The leaves are heart-shaped, the flowers white or yellow-white, and the seeds black and triangular.
Buckwheat has a strong nutlike flavor, maybe the most distinctive of any grain.
It is rich in the amino acid lysine.

Forms of Amaranth

  • Buckwheat groats: these are the crushed, hulled kernels with their inedible black shells removed. They are either white (unroasted) or brown (roasted)
  • Buckwheat grits: they are finely ground grains
  • Flour

Basic Cooking Instruction
Flour is the form of buckwheat the more used. Americans use it for pancakes, Bretons for crêpes, Italians for noodles and Japanese for soba.


Values for 100 g
Cooked buckwheat groats Buckwheat flour
Proteins 3.4 g 12.5 g
Fats 0.6 g 3 g
Carbohydrates 20 g 71 g
Fibre 3 g 10 g
Main nutrients
Calcium 7 mg 41 mg
Iron 0.8 mg 4 mg
Potassium 88 mg 577 mg
Phosphorus 70 mg 337 mg
Zinc 0.6 mg 3 mg
Magnesium 51 mg 251 mg
Thiamine 0.04 mg 0.4 mg
Riboflavin 0.04 mg 0.2 mg
Niacin 0.9 mg 6 mg


300 g of buckwheat flour
300 g of wheat flour
20 g of baking powder
3 glasses of soymilk
4 eggs
40 g of fresh cream
40 g of sunflower oil
Mix buckwheat flour and add the milk and the baking powder. Let swell during 2 hours in a place at 20 degres centigrade.
Add the wheat flour, the egg yolks and the cream.
Add the egg whites beaten in snow; salt and let rest during 30 minutes.
Cook blinis in a skillet.

Realized by Laurence LIVERNAIS-SAETTEL, dietitian
© Copyright L. Livernais-Saettel 2002
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