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Buckwheat/kasha

1 cup cooked buckwheat groats (170 g) per serving.

5.7g

protein per serving

Fit for the 30/30/3 Protocol

Buckwheat/kasha plays a supporting role in the 30/30/3 framework. Pair it with a higher-protein anchor (Greek yogurt, eggs, or chicken) and a fermented food in the same meal to cover all three pillars. Read the protocol →

Calories

156

per serving

Protein density

3.6

g per 100 cal

Calorie cost

27.4

cal per 1g protein

To hit 30g protein

5.3 cups

895g · 823 cal

Macro breakdown

Protein5.7g(14%)

Carbs33.9g(81%)

Fat1.1g(6%)

Fiber4.6g

Tips to maximize protein

1.Store Buckwheat/kasha in an airtight container to maintain freshness

2.Cook in larger batches and refrigerate for quick meal assembly

3.Pair with protein sources to create a complete amino acid profile

4.Toast grains lightly before cooking for enhanced nutty flavor

5.Add to soups, salads, or bowls for extra fiber and protein

Pairs well with

Similar grain foods

🌾

Amaranth

1 cup cooked amaranth (≈246 g)

8.3g

🌾

Banza chickpea pasta

2 oz dry pasta (56 g)

13g

🌾

Barley

household serving (1 cup)

3.5g

High-Protein Shortcuts

Frequently Asked Questions

Buckwheat/kasha contains 5.7g of protein per serving. This makes it a moderate protein source with a protein density score of 3.6 (grams of protein per 100 calories).

You need approximately 5.3 servings of Buckwheat/kasha to reach 30g of protein, which would provide about 823 calories. Consider combining with other protein sources for a more practical portion size.

Buckwheat/kasha provides 5.7g of protein for 156.4 calories, giving it a calorie cost of 27.4 calories per gram of protein. While nutritious, consider balancing with leaner protein sources for weight loss goals.

Buckwheat/kasha contains 4.6g of fiber per serving. This makes it a high-fiber food that contributes meaningfully toward the recommended 30g daily fiber intake.

Most grains are not complete proteins on their own, meaning they lack some essential amino acids. However, combining Buckwheat/kasha with legumes, dairy, or other protein sources creates a complete amino acid profile. This is why rice and beans or bread with peanut butter are classic combinations.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16

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