KASZA GRYCZANA PALONA, Roasted Buckwheat, earns a FoodScore of 61/100 (Good), primarily driven by its **high protein** and **fiber content**, balanced against a notable amount of saturated fat.
This KASZA GRYCZANA PALONA product scores 61/100 (Good) on FoodScore.
A serving provides 13.29g of protein and 4.4g of fiber per 100g.
The primary nutritional concern is 13.29g of saturated fat per 100g.
It is a NOVA class 2 food, indicating it is minimally processed.
This product offers a versatile, nutrient-dense base for various meals.
Scores +19 points above the other category average (42/100 across 979 foods).
Fiber
4.4g
16% of Daily Value
Protein
13.29g
27% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
22mg
1% of Daily Value
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What it brings to the table
Fiber (4.4g)+5
Protein (13.3g)+9
Micronutrients (Iron, Phosphorus)+4
Minimally processed (NOVA 2)+8
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What holds it back
Saturated fat (13.3g)-15
Why it scores 61
KASZA GRYCZANA PALONA, Roasted Buckwheat, achieves a FoodScore of 61/100, placing it in the 'Good' category. This score reflects several positive nutritional attributes, alongside a significant penalty for saturated fat. The product receives bonus points for its substantial protein content, providing 13.29g per 100g, which contributes positively to satiety and muscle maintenance. Additionally, it contains 4.4g of fiber per 100g, supporting digestive health. Micronutrient contributions, specifically iron at 4mg (22% DV) and phosphorus, also add to its score. As a NOVA class 2 food, consisting of 100% PURE BUCKWHEAT, it is considered a minimally processed culinary ingredient, earning further bonus points for its whole food nature. However, a notable penalty is applied due to its high saturated fat content, at 13.29g per 100g. When compared to generic unbranded roasted buckwheat, this KASZA GRYCZANA PALONA product aligns closely in its nutritional profile, indicating a similar composition without significant deviations in processing or added ingredients.
Health benefits
What the nutrients in kasza gryczana palona, roasted buckwheat actually do for you, grounded in established dietary science.
Supports Muscle Maintenance and Satiety
This roasted buckwheat product is a good source of protein, providing 13.29g per 100g. Protein is essential for building and repairing tissues, including muscle. Including protein-rich foods in meals can also contribute to feelings of fullness, which may help with weight management by reducing overall calorie intake. The protein in KASZA GRYCZANA PALONA makes it a valuable component for those looking to increase their protein consumption through plant-based sources.
Contributes to Digestive Health
With 4.4g of fiber per 100g, KASZA GRYCZANA PALONA helps support healthy digestive function. Dietary fiber adds bulk to stool, which can aid in regular bowel movements and prevent constipation. Fiber also plays a role in gut health by feeding beneficial gut bacteria. Incorporating fiber-rich foods like buckwheat into your diet is a straightforward way to meet daily fiber recommendations and promote overall digestive wellness.
Provides Essential Micronutrients
This product supplies important micronutrients, notably 4mg of iron per 100g, which is 22% of the Daily Value. Iron is crucial for oxygen transport in the blood and energy production. While it does not provide significant amounts of calcium, magnesium, or zinc, its contribution of iron is meaningful. The 100% PURE BUCKWHEAT composition ensures these inherent nutrients are retained, making it a beneficial addition for those seeking to boost their iron intake through whole grains.
KASZA GRYCZANA PALONA, Roasted Buckwheat, earns a FoodScore of 61/100 (Good), primarily driven by its high protein and fiber content, balanced against a notable amount of saturated fat.
How to eat it
Roasted buckwheat, or kasha, is a versatile grain commonly used as a side dish, in porridges, or as a base for savory meals. It has a distinct nutty flavor and firm texture. A typical serving size is 0.25 cup (dry), which expands significantly when cooked.
Serve cooked KASZA GRYCZANA PALONA as a nutritious alternative to rice or pasta with stews, roasted vegetables, or grilled proteins.
For a balanced breakfast, combine cooked buckwheat with fruit, nuts, and a small amount of milk or plant-based beverage to create a fiber-rich porridge.
Incorporate roasted buckwheat into salads for added texture and protein, pairing it with leafy greens, chopped vegetables, and a light vinaigrette.
To reduce the saturated fat content of a meal, consider portioning KASZA GRYCZANA PALONA carefully and pairing it with lean protein sources and ample vegetables.
Things to keep in mind
This KASZA GRYCZANA PALONA product is made from 100% PURE BUCKWHEAT, which is naturally gluten-free. However, individuals with celiac disease or severe gluten sensitivity should verify that the product is certified gluten-free if cross-contamination is a concern, as processing facilities can vary. The primary nutritional consideration is the saturated fat content, which is relatively high at 13.29g per 100g. While buckwheat itself is not typically high in saturated fat, the 'roasted' process might contribute to this value, or it could be an artifact of the nutritional data. Consumers monitoring their saturated fat intake should be mindful of portion sizes.
Is KASZA GRYCZANA PALONA, Roasted Buckwheat, healthy?
KASZA GRYCZANA PALONA scores 61/100 on FoodScore, placing it in the 'Good' category. It is a minimally processed food (NOVA class 2) and offers good amounts of protein (13.29g/100g) and fiber (4.4g/100g), along with iron. The main nutritional consideration is its saturated fat content.
How does KASZA GRYCZANA PALONA compare to other grains?
Compared to white rice, KASZA GRYCZANA PALONA offers significantly more protein and fiber, making it a more nutrient-dense option. When compared to a similar product like Bob's Red Mill Organic Buckwheat Groats, the nutritional profiles are generally comparable, with both offering whole grain benefits.
What does '100% PURE BUCKWHEAT' mean for this product?
The '100% PURE BUCKWHEAT' ingredient list indicates that this product contains no other added ingredients, fillers, or preservatives. This means you are consuming unadulterated buckwheat, which is a positive aspect for those seeking whole, unprocessed foods.
What is a recommended portion size for KASZA GRYCZANA PALONA?
The declared serving size is 0.25 cup (dry). When cooked, this yields a larger portion. For most individuals, a 0.25 to 0.5 cup cooked portion is appropriate as a side dish, balancing its nutritional benefits with its calorie and saturated fat content.
Is KASZA GRYCZANA PALONA suitable for a gluten-free diet?
Yes, buckwheat itself is naturally gluten-free. As this product is labeled as '100% PURE BUCKWHEAT', it should be suitable for individuals avoiding gluten. However, if you have celiac disease, always look for a 'certified gluten-free' label to ensure no cross-contamination occurred during processing.