South African Sunday Kos Plate calories & nutrition
South African Sunday Kos Plate contains 922 calories per serving (46% of a 2,000 kcal daily diet), with 45g fat, 97g carbs, and 35g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in South African Sunday Kos Plate?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Chicken Wing | 100 g | 203 | 13 | 0 | 21.5 |
| Pap (Maize Porridge) | 150 g | 144 | 0.5 | 32 | 3 |
| Yellow Rice | 100 g | 150 | 2 | 30 | 3 |
| Avocado | 80 g | 128 | 11.7 | 6.8 | 1.6 |
| Beetroot Salad | 80 g | 65 | 3 | 9 | 1 |
| Potato Salad with Mayonnaise | 80 g | 145 | 9 | 14 | 2 |
| Cooked Spinach (Morogo) | 50 g | 45 | 3 | 2 | 2.5 |
| Chakalaka or Chili Relish | 30 g | 42 | 3 | 3 | 0.8 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Chicken Wing · Pap (Maize Porridge) · Yellow Rice · Avocado · Beetroot Salad · Potato Salad with Mayonnaise · Cooked Spinach (Morogo) · Chakalaka or Chili Relish
How does South African Sunday Kos Plate compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Apple slices with toffee dip and Southern Fried Chicken Wrap | 305g | 622 | 26g | -300 kcal, less protein |
| BBQ Southern Fried Chicken, Cheese & Slaw Wrap | 231g | 763 | 34g | -159 kcal, less protein |
| Co-op Southern Fried Style Chicken Wrap | 205g | 474 | 21g | -448 kcal, less protein |
| Middle Eastern/South Asian Meal | 615g | 630 | 17g | -292 kcal, less protein |
Frequently Asked Questions
Is South African Sunday Kos Plate healthy?
In moderation. South African Sunday Kos Plate is calorie-dense at 138 kcal/100 g. With 35g protein and 97g carbs, it provides good nutrition but watch portion sizes.
Is South African Sunday Kos Plate good for weight loss?
At 922 calories per serving, South African Sunday Kos Plate 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 South African Sunday Kos Plate?
One serving contains 35g of protein, which is about 35% 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 South African Sunday Kos Plate?
- Macro split: fat 44%, carbs 42%, protein 14%
- Energy density: 138 kcal/100 g (low)
- Top calorie contributors: Chicken Wing, Yellow Rice, Potato Salad with Mayonnaise
How long does it take to burn off South African Sunday Kos Plate?
- Jogging: ~105 min
- Cycling: ~122 min
- Walking: ~226 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is South African Sunday Kos Plate?
- kcal: 46% of daily intake
- Fat: 65% of daily intake
- Carb: 48% of daily intake
- Protein: 35% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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