You're visiting from United States6,990 dishes in the database… visits
VerifyDish
Sign in

← Back to food library

Kasha

Add to my diary

Kasha

Rice & cereals · 200 g serving · 20 min total

Enjoy in moderation

Kasha 200g ~180 kcal; kiều mạch nấu.

Lời khuyên: Nhiều bột. Không phải kinche.

136 kcal per serving

Protein 1.9 g · Carbs 8.4 g · Fat 10.8 g · Fibre 1.2 g · Sugars 0.2 g · Sodium 1,172.7 mg

Where the calories come from

Where the calories come fromCalories: 5% protein, 24% carbohydrate, 70% fat. 136 kcal total.136kcal / serving
  • Protein1.88 g · 5%
  • Carbohydrate8.41 g · 24%
  • Fat10.8 g · 70%

Estimated, per 200 g serving.

Daily Value at a glance

Protein4 % % Daily Value
Fibre4 % % Daily Value
Sodium51 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 200 g Estimated

NutrientAmount% Daily Value
Energy135.8 kcal7%
Protein1.9 g4%
Carbohydrate8.4 g3%
of which net carbs (carbs minus fibre)7.2 g—
of which sugars0.2 g—
of which added sugars0.0 g0%
Fat10.8 g14%
of which saturated fat6.3 g32%
Fibre1.2 g4%
Sodium1,172.8 mg51%
Where the calories come from
Protein 6% · Carbohydrate 25% · Fat 72% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A82.0 µg RAE9%
Vitamin E0.3 mg2%
Vitamin K1.1 µg1%
Thiamin (B1)0.1 mg8%
Niacin (B3)0.2 mg1%
Folate (B9)4.6 µg1%
Calcium13.4 mg1%
Iron0.6 mg3%
Magnesium20.4 mg5%
Phosphorus56.8 mg5%
Potassium52.2 mg1%
Zinc0.7 mg6%
Selenium3.9 µg7%
Copper0.1 mg11%
Manganese0.4 mg17%
Iodine90.0 µg60%
Cholesterol25.8 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 200 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingIodine: 60 %; Manganese: 17 %; Copper: 11 %; Vitamin A: 9 %; Thiamin (B1): 8 %; Selenium: 7 %Iodine60 %Manganese17 %Copper11 %Vitamin A9 %Thiamin (B1)8 %Selenium7 %
Health scoreHealth score 28 out of 100, rated Low.28/ 100
Low

Health score

28 / 100 · Low

Formula: protective index 33 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 28, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Medium GI. Raises blood sugar at a moderate pace. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy67.9 kcal3%
Protein0.9 g2%
Carbohydrate4.2 g2%
of which net carbs (carbs minus fibre)3.6 g—
of which sugars0.1 g—
of which added sugars0.0 g0%
Fat5.4 g7%
of which saturated fat3.1 g16%
Fibre0.6 g2%
Sodium586.4 mg25%
Where the calories come from
Protein 5% · Carbohydrate 25% · Fat 72% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A41.0 µg RAE5%
Vitamin E0.2 mg1%
Vitamin K0.5 µg0%
Niacin (B3)0.1 mg1%
Folate (B9)2.3 µg1%
Calcium6.7 mg1%
Iron0.3 mg2%
Magnesium10.2 mg2%
Phosphorus28.4 mg2%
Potassium26.1 mg1%
Zinc0.4 mg4%
Selenium2.0 µg4%
Manganese0.2 mg9%
Iodine45.0 µg30%
Cholesterol12.9 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Vegan
  • Vegetarian
  • Pescatarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium
  • Low sugar

Ingredients

  • Hạt kiều mạch — 70 g
  • Bơ — 12 g
  • Muối — 3 g
  • Nước — 115 g

How it is made

simmer · Prep 5 min · Cook 15 min

Hạt kiều mạch nấu mềm. Kasza là cùng món.

Good to know

What is good

  • Chất xơ 4g
  • Ít natri

Watch out for

  • Carb 34g

Healthier swaps

Portion sizes

  • Serving — 200 g
  • Serving — 100 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

136 kcal per 200 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 32 min32 min
Running (steady run, 8 MET)≈ 14 min14 min
Cycling (moderate pace, 6 MET)≈ 18 min18 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-10-02 · Verified by rule-engine-v2 · Basis: estimated-serve

Similar dishes

Dishes from the same family first, ranked by shared ingredients and closest nutrition. All values estimated, per serving.

KincheKincheRice & cereals355 kcalP 7g · C 53g · F 12gper 250 g servingEnjoy in moderationGenfoGenfoRice & cereals408 kcalP 8g · C 62g · F 14gper 250 g servingEnjoy in moderationFarofaFarofaRice & cereals99 kcalP 0g · C 10g · F 7gper 40 g servingEnjoy in moderationRice flour porridgeRice flour porridgeRice & cereals128 kcalP 2g · C 28g · F 1gper 250 g servingGood choiceOatmeal porridgeOatmeal porridgeRice & cereals120 kcalP 5g · C 16g · F 4gper 250 g servingGood choiceOatmealOatmealRice & cereals100 kcalP 4g · C 13g · F 3gper 200 g servingGood choice