Protein in Rajgira and Kuttu: The Vrat Flours
Last reviewed: · What changed: Answers to common questions added.
Rajgira carries about 13 to 14 g of protein per 100 g and kuttu about 10 to 13 g, which makes both considerably better than sabudana. They are also pseudocereals rather than true grains, and unusually for plant foods, both are close to complete proteins.
- Rajgira (amaranth): roughly 13–14 g protein per 100 g.
- Kuttu (buckwheat): roughly 10–13 g per 100 g.
- Both are pseudocereals and both contain decent lysine, unusually for plants.
- Sabudana, the other common vrat staple, has almost no protein.
- A vrat built on these two is far better balanced than one built on sabudana.
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The numbers, and the comparison that matters
| Vrat staple | approximate protein per 100 g |
|---|---|
| Rajgira / amaranth flour | about 13–14 g |
| Kuttu / buckwheat flour | about 10–13 g |
| Singhara / water chestnut flour | about 3–4 g |
| Sabudana / tapioca | under 1 g |
| Potato | about 1.6–2 g |
| Wheat atta, for reference | about 11–12 g |
The spread is enormous, and most people fasting have no idea it exists. Rajgira carries more protein than wheat flour; sabudana carries essentially none. protein in sabudana covers that in detail.
So two vrat thalis can look similar and differ by a factor of ten on protein, depending on whether they were built around rajgira and kuttu or around sabudana and potato.
Pseudocereals, and why that matters here
Neither is a true cereal. Rajgira is amaranth, kuttu is buckwheat, and both are botanically unrelated to wheat or rice — which is precisely why they are permitted during vrat in traditions that exclude grains.
The nutritional consequence is more interesting than the botanical one. Most plant proteins are limiting in lysine, which is why cereal-pulse combinations exist. Rajgira and buckwheat both carry relatively good lysine, which makes their protein unusually complete for plant foods.
complete protein from Indian food covers the general principle. The practical upshot: a vrat meal based on rajgira does not need a pulse partner in the way a wheat-based meal does, which is useful when pulses are themselves excluded.
Both are also naturally gluten-free, which makes them genuinely useful beyond fasting for anyone with coeliac disease.
What else they bring
- Rajgira — notably high in calcium for a plant food, plus iron and magnesium.
- Kuttu — good magnesium, and contains rutin, a flavonoid studied for vascular effects.
- Both — more fibre than refined vrat staples like sabudana.
- Both — a gentler glucose response than sabudana or potato.
- Rajgira ladoo — puffed amaranth with jaggery; the jaggery is still sugar.
- Neither — is a significant vitamin B12 source, which no plant food is.
The calcium in rajgira is worth a note for anyone avoiding dairy, though it is not in the same league as til. calcium without dairy and nutrition for bone health cover the wider picture.
On the glucose point, the glycemic index of Indian foods explains why sabudana behaves poorly and why swapping even part of a vrat diet towards rajgira and kuttu flattens the day considerably.
Building a vrat day that is not purely starch
The common fasting pattern — sabudana khichdi, aloo, fried snacks, maybe a fruit — is almost entirely carbohydrate and fat. Over one day that is fine. Over nine days of Navratri it is a genuinely poor diet.
- Rajgira or kuttu roti instead of only sabudana khichdi.
- Curd or paneer where the tradition permits — the single biggest protein addition available.
- Peanuts and makhana — both permitted, both carry real protein.
- Sweet potato rather than only potato — more fibre and vitamin A.
- Fruit and milk if allowed, rather than fried snacks.
- Less deep frying — vrat food is often fried by default rather than necessity.
protein in peanuts, protein in makhana and protein in sweet potato cover those individually, and protein during Navratri fasting covers the fast as a whole.
Hydration deserves a mention too, since many fasts restrict water or coincide with heat.
Practical notes on cooking with them
Both flours behave differently from wheat and catch people out the first time.
- Neither has gluten, so dough does not hold together the same way. Boiled mashed potato or curd is the usual binder.
- Roll between sheets rather than on an open board; the dough tears easily.
- Kuttu has a strong earthy flavour that not everyone likes; rajgira is milder.
- Buy fresh — both flours go rancid faster than wheat because of their fat content.
- Store airtight and cool, ideally refrigerated in Indian summers.
- Rancid kuttu is a known cause of illness clusters during festival season; discard anything that smells sharp.
That last point is worth taking seriously. Reports of illness after eating kuttu during Navratri recur most years and are generally traced to stale or poorly stored flour rather than to the grain itself. Buy small quantities, fresh, from a shop with turnover.
Where KABO fits in
The useful finding here is that rajgira and kuttu carry real protein while sabudana carries almost none, so the choice of vrat flour matters more than most people fasting realise.
Whether a shake fits a fast depends entirely on which tradition you follow, and that is your call rather than ours. Where it is permitted, a KABO serving provides 25 g of complete plant protein with 26 vitamins and minerals — relevant across a nine-day fast built largely on starch.
Butter Coffee — All-in-One Nutrition Shake
25 g complete plant protein, 60+ superfoods, 26 vitamins & minerals, probiotics & digestive enzymes — in one 90-second shake.
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Frequently asked questions
Which vrat flour has the most protein?
Rajgira (amaranth), at roughly 13–14 g per 100 g, slightly ahead of kuttu at 10–13 g. Both are far ahead of sabudana, which has under 1 g.
Is kuttu healthier than sabudana?
Considerably, on protein, fibre and glucose response. Sabudana is almost pure starch; kuttu carries real protein, magnesium and fibre.
Are rajgira and kuttu gluten-free?
Yes. Both are pseudocereals, botanically unrelated to wheat, which is why they are permitted during vrat and why they suit coeliac disease.
Why do people fall ill after eating kuttu?
Usually stale or poorly stored flour rather than the grain itself. Kuttu goes rancid faster than wheat, so buy small quantities fresh and discard anything that smells sharp.
How much protein is in 100 g of rajgira or amaranth flour?
Rajgira or amaranth flour has about 13–14 g of protein per 100 g, according to the table on this page.
How much protein is in 100 g of kuttu or buckwheat flour?
Kuttu or buckwheat flour has about 10–13 g of protein per 100 g, according to the table on this page.
How much protein is in 100 g of singhara or water chestnut flour?
Singhara or water chestnut flour has about 3–4 g of protein per 100 g, according to the table on this page.
Which has more protein, rajgira or kuttu?
Rajgira carries about 13 to 14 g of protein per 100 g and kuttu about 10 to 13 g, which makes both considerably better than sabudana.
Sources
- ICMR-NIN, Indian Food Composition Tables and Dietary Guidelines for Indians. nin.res.in
- Food Safety and Standards Authority of India. fssai.gov.in
- World Health Organization, Healthy diet fact sheet. who.int