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Kasha - Recipe and Nutrition Facts
64

Kasha Recipe

Kasha has a average-calorie, average-carb, high-fat and high-protein content. It is a good source of Iron and Niacin.

The food contains 29.5g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 15.8 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight.

It gives a good yield of Iron at 4.14 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 64, for Kasha, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein19%
 Calories from Fat44%
 Calories from Carbs36%

Why this is good for you

  • Very high in Protein
  • Very high in Niacin
  • High in Dietary Fiber
  • High in Iron

Why this is bad for you

  • Very high in Saturated Fat
  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A550 IU11%
Vitamin C7.8 mg13%
Thiamin0.23 mg15%
Niacin13.6 mg68%
Vitamin B60.4 mg20%
Folate76 mcg19%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium50 mg5%
Iron4.1 mg23%
Magnesium112 mg28%
Potassium519 mg14.8%
Sodium555 mg23.1%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate29.5 g9.8%
Dietary Fiber7.4 g29.6%
Sugars1.8 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein15.8 g31.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat15.9 g24.5%
Saturated Fat6.4 g32%

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 318 Calories from Fat 144

% Daily Value *

Total Fat 15.9 g 24.5%

Saturated Fat 6.4 g 32%

Trans Fat

Cholesterol 48 mg 16%

Sodium 555 mg 23.1%

Total Carbohydrates 29.5 g 9.8%

Dietary Fiber 7.4 g29.6%

Sugars 1.8 g

Protein 15.8 g 31.6%

Vitamin A 11% Vitamin C 13%

Calcium 5% Iron 23%

*Based on a 2000 Calorie diet

Source: http://allrecipes.com/recipe/kasha/detail.aspx Embed Table:

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