I get many (many, many, many) questions regarding the nutritional content of various African foods and dishes. Fortunatley, the research on African nutrition is emerging and I am excited to share with you the nutritional content of some of the foods you may enjoy eating. I hope this helps.
|
Cereals and Grains (per 100g edible portion) |
|||||
|
Macronutrients |
Calories |
Protein |
Fat |
Carbohydrate |
Fiber |
|
|
kcal (KJ) |
g |
g |
g |
g |
| Chapati with oil |
372.6 (1558) |
5.9 |
19.5 |
43.9 |
1.6 |
| Mandazi Donut-African |
316.6 (1324) |
5.2 |
10.5 |
50.6 |
1.4 |
| Mkande Maize and kidney bean dish |
156.5 (654.8) |
3.6 |
7.0 |
21.4 |
2.8 |
| Ugali wa unga mahindi namtama Maize and sorghum ugali (stiff porridge) |
110.3 (461.4) |
3.0 |
0.9 |
24.7 |
4.3 |
| Uji wa mahindi Maize porridge |
36.2 (151.5) |
0.8 |
0.4 |
7.7 |
0.7 |
| Ugali wa mahindi Maize ugali (stiff porridge) |
123.8 (517.9) |
2.7 |
1.2 |
25.6 |
2.4 |
| Uji wa mtama na sukari Millet porridge with sugar |
91.0 (381) |
0.7 |
0.1 |
22.6 |
1.3 |
| Chapati maji Pancake |
291.4 (1219) |
7.0 |
12.1 |
383.0 |
1.4 |
| Rice biriyani |
208.3 (871.5) |
9.9 |
10 |
19.5 |
0.7 |
| Wali bila mafuta Rice boiled no oil |
159.1 (666) |
2.6 |
0.6 |
34.8 |
1 |
| Wali na mafuta Rice boiled with oil |
199.1 (833) |
2.9 |
3.0 |
39.2 |
1.2 |
| Mkate wa kumimina Rice bread |
239.1 (1000) |
2.2 |
7.5 |
41.1 |
1 |
| Kitumbua Rice bun |
416.2 (1741) |
4.7 |
11.1 |
73.7 |
1.9 |
| Pilau Rice and meat pillau |
177.0 (741) |
7.1 |
5.6 |
23.6 |
0.9 |
| Tambi Vermicelli with coconut milk and sugar |
228 (954) |
7.0 |
3.6 |
41.5 |
2.6 |
| Togwa Porridge, fermented |
43 (180) |
1.0 |
0.0 |
9.2 |
0.9 |
| Maize, cracked, cooked |
119 (498) |
2.7 |
1.2 |
25.4 |
2.4 |
| Millet, bulrush |
361 (1510) |
11.6 |
5.0 |
68.7 |
24.7 |
| Millet, finger, grain or flour |
328 (1372) |
60.0 |
1.3 |
76.2 |
13.4 |
| Wali na choroko na tui la nazi Rice and mung dish with coconut milk |
262.8 (1100) |
5.0 |
11.4 |
36.2 |
4.7 |
| Wali na choroko Rice and mung dish |
124.1 (519) |
3.3 |
0.2 |
26.7 |
0.4 |
| Uji wa wali na tui la nazi Rice porridge with coconut milk |
152.9 (640) |
2.0 |
8.2 |
18.5 |
1.2 |
|
Roots, Tubers & Bananas (per 100g edible portion) |
|||||
|
Macronutrients |
Calories |
Protein |
Fat |
Carbohydrate |
Fiber |
|
|
kcal (KJ) |
g |
g |
g |
g |
| Banana with meat and coconut milk |
130.3 (545) |
1.5 |
2.4 |
2.9 |
2.5 |
| Banana with meat, oil, vegetable |
121.8 (510) |
4.0 |
8.0 |
9.8 |
1.7 |
| Banana with oil (no meat ) |
112.0 (468) |
0.7 |
2.7 |
24.0 |
1.9 |
| Banana, boiled |
110.0 (460) |
0.7 |
0.2 |
29.6 |
2.2 |
| Ndizi wa kukaangaa Banana, fried |
159.1 (665) |
0.8 |
5.2 |
31.2 |
2.3 |
| Uji wa mhogo na sukari Cassava porridge with sugar |
85.8 (359) |
0.4 |
0.1 |
21.5 |
0.5 |
| Ugali wa unga mhogo Cassava stiff porridge |
140.0 (586) |
2.7 |
1.2 |
30.7 |
2.6 |
| Mhogo na tui la nazi Cassava with coconut milk |
216.3 (905) |
1.9 |
11.9 |
12.9 |
5.5 |
| Mhogo Cassava, boiled |
131.0 (548) |
1.1 |
0.3 |
31.9 |
1.5 |
| Mhogo ya kukaanga Cassava, fried |
346.5 (1449) |
1.1 |
25.2 |
10.5 |
3.3 |
| Kachori Spicy potato balls |
237.6 (994) |
6.1 |
11.4 |
28.8 |
3.4 |
| Mchuzi wa viazi na nyama Potato relish with beef |
128.8 (535) |
2.8 |
5.8 |
17.1 |
2.1 |
| Mchuzi wa viazi na tui la nazi Potato relish with coconut milk |
388.0 (1414) |
4.7 |
28.0 |
34.2 |
9 |
| Mchuzi wa viazi na mafuta Potato relish with oil |
75.0 (314) |
1.3 |
1.7 |
14.2 |
1 |
| Viazi vitamu vya kuchemsha Sweet potato, boiled |
97.0 (406) |
2.1 |
0.1 |
22.9 |
1.2 |
| Vaizi vitamu vya kukaanga Sweet potato, fried |
146.1 (611) |
1.7 |
5.1 |
24.3 |
3 |
| Maghimbi Taro, cooked, |
142.0 (594) |
0.5 |
0.1 |
34.6 |
5.1 |
|
Oils and fats (per 100g edible portion) |
|||||
|
Macronutrients |
Calories |
Protein |
Fat |
Carbohydrate |
Fiber |
|
|
kcal (KJ) |
g |
g |
g |
g |
| Samli Butter refined-ghee |
876.0 (3665) |
0.3 |
99.5 |
0.0 |
0 |
| Coconut cream |
330.0 (1380) |
3.6 |
34.7 |
6.7 |
2.2 |
| Coconut meat, raw |
354.0 (1481) |
3.3 |
33.5 |
15.2 |
9 |
| Coconut milk and water |
106.0 (444) |
1.0 |
10.1 |
4.6 |
2.7 |
| Mafuta ya Nazi Coconut oil |
862.0 (3607) |
0.0 |
100.0 |
0.0 |
0 |
| Maji ya nazi Coconut water |
19.0 (79) |
0.7 |
0.2 |
3.7 |
1.1 |
| Mafuta ya mawese Palm oil |
862.0 (3607) |
0.0 |
100.0 |
0.0 |
0 |
|
Meat, poultry & fish (per 100g edible portion) |
|||||
|
Macronutrients |
Calories |
Protein |
Fat |
Carbohydrate |
Fiber |
|
|
kcal (KJ) |
g |
g |
g |
g |
| Mchuzi wa nyama na nazi Beef relish with coconut milk |
143.0 (598) |
10.2 |
10.2 |
2.0 |
0.2 |
| Mchuzi wa kuku na tui la nazi Chicken relish with coconut milk |
137.2 (573) |
6.1 |
11.8 |
2.3 |
0.6 |
| Mchuzi wa samaki na tui la nazi Fish relish with coconut milk |
138.4 (579) |
11.7 |
9.3 |
2.5 |
0.9 |
| Mchuzi wa samaki Fish relish with oil |
253.6 (1061) |
21.2 |
17.9 |
2.2 |
0.5 |
| Samak wa kukaanga Fish, fried |
230.1 (962) |
17.8 |
17.8 |
0.0 |
0 |
| Sambusa wa nyama Meat samosa |
280.0 (1171) |
11.6 |
11.8 |
30.5 |
1.1 |
| Mishikaki/ Nyama choma Meat, barbecued |
343.0 (1435) |
24.0 |
26.7 |
0.0 |
0 |
| Daaga/ Omena na tui la nazi Small dried fish relish with coconut milk |
258.4 (1079) |
12.0 |
14.6 |
9.4 |
5.2 |
| Daaga/ Omena na bamia Small dried fish relish with okra |
98.7 (413) |
7.8 |
6.8 |
1.9 |
0.7 |
| Small dried fish with tomatoes and oil |
100.1 (419) |
7.7 |
6.9 |
2.2 |
0.5 |
| Dagaa wa kukaanga Small dried fish, fried |
449.9 (1882) |
58.6 |
13.5 |
0.0 |
0 |
|
Pulses, nuts & seeds (per 100g edible portion) |
|||||
|
Macronutrients |
Calories |
Protein |
Fat |
Carbohydrate |
Fiber |
|
|
kcal (KJ) |
g |
g |
g |
g |
| Njugumawe na nazi Bambra nut relish with coconut |
127 (531) |
4.2 |
10.2 |
6.7 |
2.9 |
| Bhajia Chickpea flour fritters |
356 (1489) |
19.2 |
5.6 |
59.7 |
16.3 |
| Chick pea relish with coconut |
144.2 (603) |
4.0 |
8.9 |
13.7 |
4.9 |
| Mchuzi wa kunde na mafuta Cow pea (dry) relish with Oil |
154.7 (647) |
7.3 |
6.3 |
18.9 |
3.5 |
| Mchuzi wa kunde na tui la nazi Cow pea relish with coconut |
120.4 (503) |
7.4 |
1.8 |
19.7 |
3.5 |
| Kidney bean relish without oil |
117.2 (490) |
6.4 |
2.9 |
17.1 |
4.8 |
| Kidney bean relish with oil |
130.6 (546) |
4.9 |
6.9 |
13.3 |
3.6 |
| Mchuzi wa chokoro na nazi Mung bean (dry) relsih with cocount |
87.2 (365) |
2.4 |
5.3 |
8.7 |
2.9 |
| Chokoro ya kuiva Mung bean (dry, boiled) |
43.7 (183) |
2.8 |
0.2 |
8 |
2.4 |
|
Fruits and Fruit Juice (per 100 g edible portion) |
|||||
|
Macronutrients |
Calories |
Protein |
Fat |
Carbohydrate |
Fiber |
|
|
kcal (KJ) |
g |
g |
g |
g |
| Ubuyu Baobab, pulp |
305.0 (1276) |
4.2 |
1.3 |
77.8 |
5.1 |
| Mafenesi Jackfruit, raw |
94.0 (393) |
1.5 |
0.3 |
24.0 |
1.6 |
Disclaimer: The information provided in this document is for informational purposes only. Nutrient content will according to cooking styles, ingredients used, location of procurement etc.
Source: Lukmanji Z., Hertzmark E., Mlingi N., Assey V., Ndossi G., Fawzi W., Tanzania food composition
Tables. MUHAS- TFNC, HSPH, Dar es Salaam Tanzania-2008
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