Nshima with Kapenta and Greens calories & nutrition
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Nshima with Kapenta and Greens contains 820 calories per serving (41% of a 2,000 kcal daily diet), with 20g fat, 108g carbs, and 52g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Nshima with Kapenta and Greens?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Nshima (Maize meal porridge) | 300 g | 450 | 3 | 95 | 10 |
| Kapenta (Dried small fish) | 80 g | 280 | 12 | 5 | 38 |
| Cooked Greens (e.g., Rape/Collard greens) | 150 g | 90 | 5 | 8 | 4 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Nshima (Maize meal porridge) · Kapenta (Dried small fish) · Cooked Greens (e.g., Rape/Collard greens)
How does Nshima with Kapenta and Greens compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Zambian Fish Head Meal with Nshima and Relish | 450g | 650 | 28g | -170 kcal, less protein |
| Zambian Nshima meal with stew and vegetables | 620g | 800 | 40g | -20 kcal, less protein |
| Zambian Nshima with Chicken Stew and Mopane Worms | 480g | 980 | 48g | +160 kcal, less protein |
| Zambian Nshima with Chicken Stew and Vegetables | 480g | 1600 | 65g | +780 kcal, more protein |
Frequently Asked Questions
Is Nshima with Kapenta and Greens healthy?
In moderation. Nshima with Kapenta and Greens is calorie-dense at 155 kcal/100 g. With 52g protein and 108g carbs, it provides good nutrition but watch portion sizes.
Is Nshima with Kapenta and Greens good for weight loss?
At 820 calories per serving, Nshima with Kapenta and Greens is calorie-dense. It can fit a weight loss diet if portions are adjusted or paired with lighter options throughout the day.
How much protein is in Nshima with Kapenta and Greens?
One serving contains 52g of protein, which is about 52% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Nshima with Kapenta and Greens?
- Macro split: fat 22%, carbs 53%, protein 25%
- Energy density: 155 kcal/100 g (medium)
- Top calorie contributors: Nshima (Maize meal porridge), Kapenta (Dried small fish), Cooked Greens (e.g., Rape/Collard greens)
How long does it take to burn off Nshima with Kapenta and Greens?
- Jogging: ~94 min
- Cycling: ~108 min
- Walking: ~201 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Nshima with Kapenta and Greens?
- kcal: 41% of daily intake
- Fat: 29% of daily intake
- Carb: 54% of daily intake
- Protein: 52% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
