Zambian Nshima with Kapenta and Greens calories & nutrition
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Zambian Nshima with Kapenta and Greens contains 740 calories per serving (37% of a 2,000 kcal daily diet), with 25g fat, 96g carbs, and 36g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Zambian Nshima with Kapenta and Greens?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Nshima (Maize meal porridge) | 250 g | 380 | 2 | 85 | 8 |
| Fried Kapenta (Sardines) | 70 g | 280 | 18 | 5 | 25 |
| Cooked Greens (e.g., Rape/Collard Greens) | 100 g | 80 | 5 | 6 | 3 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Nshima (Maize meal porridge) · Fried Kapenta (Sardines) · Cooked Greens (e.g., Rape/Collard Greens)
How does Zambian Nshima with Kapenta and Greens compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Zambian Breakfast/Lunch Plate | 500g | 820 | 38g | +80 kcal, more protein |
| Zambian Fish Head Meal with Nshima and Relish | 450g | 650 | 28g | -90 kcal, less protein |
| Zambian Nshima meal with stew and vegetables | 620g | 800 | 40g | +60 kcal, more protein |
| Zambian Nshima with Chicken Stew and Mopane Worms | 480g | 980 | 48g | +240 kcal, more protein |
Frequently Asked Questions
Is Zambian Nshima with Kapenta and Greens healthy?
In moderation. Zambian Nshima with Kapenta and Greens is calorie-dense at 176 kcal/100 g. With 36g protein and 96g carbs, it provides good nutrition but watch portion sizes.
Is Zambian Nshima with Kapenta and Greens good for weight loss?
At 740 calories per serving, Zambian 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 Zambian Nshima with Kapenta and Greens?
One serving contains 36g of protein, which is about 36% 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 Zambian Nshima with Kapenta and Greens?
- Macro split: fat 30%, carbs 52%, protein 18%
- Energy density: 176 kcal/100 g (medium)
- Top calorie contributors: Nshima (Maize meal porridge), Fried Kapenta (Sardines), Cooked Greens (e.g., Rape/Collard Greens)
How long does it take to burn off Zambian Nshima with Kapenta and Greens?
- Jogging: ~85 min
- Cycling: ~98 min
- Walking: ~181 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Zambian Nshima with Kapenta and Greens?
- kcal: 37% of daily intake
- Fat: 36% of daily intake
- Carb: 48% of daily intake
- Protein: 36% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
