Buckwheat groats (kasha)
Low GI
GL 52.5 per typical cup (150 g) · GL 35 per 100 g
- High fiber content
- Moderate glycemic load
Buckwheat groats (kasha) has a glycemic index of 49, the same as plain Buckwheat groats (49). One typical cup (150 g) adds a glycemic load of 52.5.
Updated Jul 13, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g It has a significantly lower glycemic load and carbohydrate content, making it ideal for managing insulin resistance.
Finely chopped cauliflower (cauliflower rice) - GL 11 per 100 g It offers a more complete amino acid profile while maintaining a similar fiber content and a slightly better glycemic profile.
Cooked Quinoa
Forms of Buckwheat groats
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Buckwheat groats (kasha) is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 343 kcal |
| Carbohydrates | 71.5 g |
| Sugars (Total) | 0.9 g |
| Natural | 0.9 g |
| Added | 0 g |
| Fiber | 10 g |
| Soluble | 3 g |
| Insoluble | 7 g |
| Protein | 13.3 g |
| Fat | 3.4 g |
| Saturated | 0.7 g |
| Unsaturated | 2.7 g |
| Sodium | 1 mg |
Processing Level
Why this score?
- High fiber content
- Good source of plant protein
- Low in added sugars
- Moderate glycemic load
- Not a complete protein
- Contains some antinutrients
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Buckwheat groats (kasha)?
Buckwheat groats (kasha) has a glycemic index of 49 (Low). One typical cup (150 g) has a glycemic load of 52.5; per 100 g the glycemic load is 35.
Is Buckwheat groats (kasha) good for people with insulin resistance?
Buckwheat groats (kasha) has a low glycemic index (49), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Buckwheat groats has the lowest glycemic load?
Among the forms of Buckwheat groats in this database, Buckwheat groats boiled has the lowest glycemic load (11 per 100 g).
Check Buckwheat groats (kasha) in the Logi app, with your portion.
