Kasha has an estimated glycemic index of 55 (range 50 to 62), which is low, and a glycemic load of 16 per serving (medium). NutriOptio estimates one serving (1 cup (cooked, approximately 168 g)) at 155 calories, with 6 g protein, 33 g carbohydrate and 1 g fat.
Russian cuisine · Gluten-Free · Vegetarian · Vegan. Serving: 1 cup (cooked, approximately 168 g).
| Nutrient | Per serving |
|---|---|
| Calories | 155 kcal |
| Protein | 6 g |
| Carbohydrate | 33 g |
| Fiber | 4.5 g |
| Sugars | 0.5 g |
| Added sugars | 0 g |
| Fat | 1 g |
| Saturated fat | 0.2 g |
| Sodium | 1 mg |
Typical ingredients: Buckwheat groats
| Dish | GL / serving | kcal / serving |
|---|---|---|
| Belyash | 15 | 350 |
| Olivier Salad | 10 | 300 |
| Kvass | 8 | 60 |
| Okroshka | 6 | 150 |
| Beef Stroganoff | 5 | 400 |
NutriOptio estimates 155 calories in one serving (1 cup (cooked, approximately 168 g)) of a typical kasha recipe. Your recipe and portion will change this.
A serving has an estimated glycemic load of 16, which is medium (10 or under is low, 20 or over is high). Portion size and what you eat it with matter. This is general information, not medical advice.
NutriOptio grades a typical kasha A on Nutri-Score, where A is the best and E the lowest nutritional quality.
Your recipe is not the typical one. Photograph your plate or describe it, and NutriOptio grades your actual portion for glycemic load, Nutri-Score and processing.
Open the NutriOptio web appThese are the values the NutriOptio app gave for a typical kasha in October 2026. They are AI estimates and can change as the app is updated; search the dish in the app for its current estimate. Calories and nutrients are NutriOptio's AI estimate for a typical recipe and portion. The glycemic index is NutriOptio's reference value for this dish, estimated from its carbohydrate ingredients; glycemic load is computed from it and the serving's carbohydrate. Home and restaurant versions vary, sometimes a lot. General information, not medical advice.
