1 serving (100 grams) contains 155 calories, 5.7 grams of protein, 1.1 grams of fat, and 33.5 grams of carbohydrates.
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Nutrition Information
Calories |
369.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.6 g | 3% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 11.9 mg | 0% | |
| Total Carbohydrates | 79.8 g | 29% | |
| Dietary Fiber | 10.7 g | 38% | |
| Sugars | 1.9 g | ||
| protein | 13.6 g | 27% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 19.0 mg | 1% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 285.7 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Kasha
Kasha, often used to refer to roasted buckwheat groats, is a traditional staple in Eastern European cuisine, popularly enjoyed in Russia, Poland, and Ukraine. It has been consumed for centuries due to its affordability, hearty texture, and versatility in both sweet and savory dishes. Nutritionally, kasha is a complex carbohydrate source, providing 155 calories per serving (1 cup cooked) along with 5.7g of protein, 4.5g of fiber, and minimal fat content (1.1g). It is rich in iron (1.3mg) and contains manganese, magnesium, and several B vitamins, though it lacks significant amounts of vitamin C or D. It is naturally gluten-free and considered a complete protein, containing all nine essential amino acids. Its high fiber content promotes satiety and digestive health, while its protein supports muscle repair and overall growth, making it a nutrient-dense choice for diverse diets.
Health Benefits
- Kasha supports digestion and gut health due to its high fiber content (4.5g per serving), helping prevent constipation and promoting regularity.
- It contributes to energy metabolism as a good source of iron (1.3mg per serving), which aids in the production of red blood cells.
- Its protein content (5.7g per serving) serves as a complete plant-based protein, crucial for muscle repair and overall body functions.
Dietary Considerations
Selection and Storage
Store kasha in a cool, dry place in an airtight container for up to six months. Cooked kasha can be refrigerated for up to 5 days in a sealed container or frozen for longer storage.
Common Questions About Kasha Nutrition
Is kasha high in protein?
Kasha is a decent source of protein, offering 5.7 grams of protein per 1-cup cooked serving. While it’s not as high in protein as meat or legumes, it can be a good addition to a balanced diet, especially for vegetarians and vegans.
Can I eat kasha on a keto diet?
Kasha is not suitable for a keto diet due to its high carbohydrate content. A 1-cup cooked serving contains 33.5 grams of carbs, which is too high for most ketogenic meal plans that typically limit daily carbs to 20-50 grams.
What are the health benefits of kasha?
Kasha is high in fiber (4.5 grams per cup) and rich in essential nutrients such as magnesium, iron, and B vitamins. Its fiber content can help support digestive health, while its low-fat profile (1.1 grams per cup) makes it heart-healthy. It's also naturally gluten-free, making it a good option for those with gluten sensitivities or celiac disease.
What is the recommended serving size for kasha?
A standard serving size for kasha is 1 cup of cooked grains, which provides 155 calories, 33.5 grams of carbs, and 5.7 grams of protein. This portion works well as a side dish, or you can increase it slightly if using it as a main meal base.
How does kasha compare to quinoa?
Kasha and quinoa are both gluten-free grains, but quinoa offers slightly more protein (about 8 grams per cup cooked) compared to kasha's 5.7 grams. Kasha is higher in carbohydrates (33.5 grams vs. 21.3 grams in quinoa), while quinoa has a more balanced nutrient profile with all nine essential amino acids, making it a complete protein.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
