Kasha
Kasha is a hearty dish made from toasted buckwheat groats, a staple in Eastern European and Russian cuisine. The groats are typically simmered in water or broth until tender, resulting in a nutty, earthy flavor and a satisfying, slightly chewy texture.
🍽️ Nutrition at a glance
It is a nutrient-dense food, primarily a source of complex carbohydrates and plant-based protein, with a low fat content. A standard one-cup serving provides a good amount of fiber, magnesium, and B vitamins, with a calorie count around 150-200.
Nutrition breakdown
| Calories | 155 kcal |
| Protein | 5.7 g |
| Carbs | 33.5 g |
| Fat | 1 g |
| Fiber | 4.5 g |
| Sugar | 1 g |
| Sodium | 7 mg |
| Manganese | 1.3 mg |
| Magnesium | 86 mg |
| Phosphorus | 118 mg |
| Copper | 0.3 mg |
| Iron | 1.2 mg |
| Niacin (B3) | 2.3 mg |
| Thiamin (B1) | 0.1 mg |
| Folate | 24 mcg |
Per 1 cup cooked (168 g) · estimated, varies by recipe
💡 What's interesting
Despite its name, buckwheat is not a type of wheat but a gluten-free seed related to rhubarb. Its toasting process is what gives kasha its distinctive deep, roasted flavor, setting it apart from plain buckwheat porridge.
