Is buckwheat (kasha) keto?
Buckwheat (kasha)
Not keto No — buckwheat (kasha) is not keto-friendly.
Gluten-free and unrelated to wheat, but a cooked cup has about 29 g net carbs.
Nutrition per serving
1 cup cooked · 168 g- Net carbs
- 29g
- Calories
- 155kcal
- Protein
- 5.7g
- Fat
- 1g
- Total carbs
- 34 g
- Fiber
- 4.5 g
One serving vs. a 20 g daily net-carb limit 145%
1.4× the daily limit
About 29.1 g of buckwheat (kasha) adds up to 5 g net carbs — about 17% of a typical serving.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 155 kcal | 92 kcal |
| Total carbohydrate | 34 g | 20 g |
| Dietary fiber | 4.5 g | 2.7 g |
| Net carbs | 29 g | 17 g |
| Sugars | 1.5 g | 0.9 g |
| Protein | 5.7 g | 3.4 g |
| Fat | 1 g | 0.6 g |
Portion calculator
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Better keto swaps for buckwheat (kasha)
Keto substitutes for rice 6 alternatives with carb comparisons and recipes Read guide Frequently asked questions
Is buckwheat (kasha) keto?
No — buckwheat (kasha) is not keto-friendly. Gluten-free and unrelated to wheat, but a cooked cup has about 29 g net carbs.
How many net carbs are in buckwheat (kasha)?
1 cup cooked (168 g) of buckwheat (kasha) has about 29 g net carbs (34 g total carbs minus 4.5 g fiber). Per 100 g, that's 17 g net carbs.
How much buckwheat (kasha) can I eat on keto?
About 29.1 g of buckwheat (kasha) adds up to 5 g net carbs — about 17% of a typical serving. On a typical 20 g daily limit, one serving uses about 145% of your carbs.
What is a good keto substitute for buckwheat (kasha)?
Try cauliflower, hemp hearts. See our full guide: keto substitutes for rice.
