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Kutma Calories
Traditional grain-based dish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Kutma (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 39.8 g of carbs, 6.1 g of protein, 3.2 g of fat and 3.8 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Kutma Nutrition Facts
Selected: 1 cup (medium) · 180 g
212
KCAL / 180G
Carbs
39.8g
· 14% DV
Protein
6.1g
· 12% DV
Fat
3.2g
· 4% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 11% · Fat 14%
Kutma nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 39.8 g | 14% |
| Fiber | 3.8 g | 14% |
| Protein | 6.1 g | 12% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Kutma?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 212 kcal |
| 1 tablespoon (small) | 18 g | 21 kcal |
| 1 serving (half) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 cup (small) | 140 g | 165 kcal |
| 1 serving (whole) | 180 g | 212 kcal |
| 1 cup (large) | 240 g | 283 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Kutma
What is Kutma?
Kutma is a traditional grain-based dish, generally made by cooking grain until tender. It does not have one universally standardized recipe, so the grain, texture and additions can vary by regional preparation.
How do you make Kutma?
To make Kutma, cook the grain used in your regional recipe in liquid until tender. The grain and its cooking time vary between versions, so follow the recipe’s directions for the liquid amount and when to stop cooking.
Which grain is used in Kutma?
The grain used for Kutma can vary by regional recipe; there is no single grain used in every version. Follow the recipe for the particular style you are making, since grain choice affects cooking time and texture.
Is Kutma the same as porridge?
No, Kutma is the name of a traditional grain-based dish, while porridge describes a broad type of preparation. Some versions of Kutma may have a soft, porridge-like texture, but the terms do not identify the same recipe.
Does Kutma have a fixed recipe?
No, Kutma does not have one universally fixed recipe. Regional versions can differ in their grain, consistency and added ingredients, so a recipe from one place may not match a version made elsewhere.
What does Kutma taste like?
Kutma’s flavor depends on the grain and the ingredients used in its preparation. A simply prepared version lets the grain’s flavor come through, while sweeteners or savory seasonings give it a different taste.
Is Kutma sweet or savory?
Kutma can be prepared sweet or savory, depending on the regional recipe. The name alone does not indicate which version you will get; the ingredients and seasonings in the recipe tell you how it is flavored.
How is Kutma usually served?
Kutma can be served warm after cooking, with accompaniments chosen for the version being made. Sweet preparations suit sweet additions, while savory preparations call for accompaniments that fit their seasonings.
Can you make Kutma ahead of time?
Yes, you can cook Kutma ahead and refrigerate it in a covered container once cooled. It may thicken as it sits, so stir in a little water while reheating to restore a softer consistency.
Can Kutma be frozen?
Yes, cooked Kutma can be frozen in a sealed, freezer-safe container. Its texture may change after thawing, so reheat it with a little water and stir well; this helps loosen the grain mixture.
Kutma Vitamins & Minerals
Vitamins
B3
1.98mg · 12% DV
Biotin
3.24µg · 11% DV
B1
0.13mg · 11% DV
B6
0.14mg · 8% DV
Minerals
Manganese
0.76mg · 33% DV
Copper
0.22mg · 24% DV
Phosphorus
155mg · 22% DV
Selenium
11µg · 20% DV
Potassium ⭐
133mg · 4% DV
Sodium
7.2mg · 0% DV
Kutma Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kutma
To burn the 212 calories in 1 cup (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Kutma?
Kutma is a traditional grain-based dish, with the grain and preparation varying between regional and household recipes. It is generally cooked until tender, making it soft and filling, with the grain’s own flavour at the centre. Serve it as a simple meal or alongside vegetables and yoghurt; it can also take the place of a grain side dish. Kutma is mainly a source of carbohydrates and is relatively low in fat, with 3.4 g of protein per 100 g. For a lighter plate, keep added oil modest and pair it with plenty of vegetables.
How Nutritious Is Kutma?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Kutma Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Kutma Contain Allergens?
No known major allergens
Which Diets Is Kutma Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Kutma Fat Profile
SATURATED
0.58g
MONOUNSATURATED
0.74g
POLYUNSATURATED
0.81g
Omega 6:3 ratio 15.2:1
Above the ideal 4:1 (15.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.