1 serving (200 grams) contains 300 calories, 5.0 grams of protein, 1.0 grams of fat, and 60.0 grams of carbohydrates.
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Nutrition Information
Calories |
352.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 11.8 mg | 0% | |
| Total Carbohydrates | 70.6 g | 25% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 0 g | ||
| protein | 5.9 g | 11% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.5 mg | 1% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 176.5 mg | 3% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Amala
Amala is a traditional Nigerian dish, particularly popular among the Yoruba people. It is made primarily from yam flour (elubo), which is processed from peeled, sliced, cleaned, and dried yams. Amala is light brown in color and has a smooth, sticky texture. It is typically served with various rich soups such as ewedu, egusi, or gbegiri. Nutritionally, a standard serving of Amala provides approximately 150 calories, primarily from carbohydrates (30g), with a modest amount of protein (2.5g), fat (0.5g), and fiber (1g). It is a good source of energy and contains small proportions of calcium and iron but lacks significant amounts of vitamins C and D. As a staple food in Nigerian cuisine, Amala is cherished for its simplicity and ability to complement nutrient-dense soups.
Health Benefits
- Provides sustained energy due to its high carbohydrate content (30g per serving).
- Contains dietary fiber (1g per serving), which supports digestive health and may aid in preventing constipation.
- Includes calcium (10mg per serving), which contributes to bone health and proper muscle function.
Dietary Considerations
Selection and Storage
Store yam flour in an airtight container in a cool, dry place to prevent moisture absorption. Prepare Amala fresh and consume promptly, as reheating may alter its texture.
Common Questions About Amala Nutrition
Is Amala high in protein?
Amala contains 2.5 grams of protein per serving (approximately 150 grams). While it is not considered a high-protein food, it can be complemented with protein-rich side dishes like beans or fish for a more balanced meal.
Can I eat Amala on a keto diet?
Amala is not suitable for a keto diet because it contains 30 grams of carbohydrates per serving, which is significantly higher than the recommended carb intake for keto. It’s better suited for diets that allow moderate carb consumption.
What are the health benefits of eating Amala?
Amala is a low-fat food, containing only 0.5 grams of fat per serving, making it ideal for heart health when consumed in moderation. It also provides fiber (1 gram per serving), which supports digestion, and its low sodium content (5 mg) is beneficial for maintaining healthy blood pressure.
What is the recommended serving size for Amala?
A typical serving size of Amala is around 150 grams, providing 150 calories. This portion is often paired with soups, vegetables, and proteins for a balanced meal. Adjust serving size based on your dietary needs and calorie intake goals.
How does Amala compare to other similar foods like pounded yam?
Amala contains fewer calories and carbohydrates than pounded yam, making it a slightly lighter option. For instance, a serving of pounded yam has about 200 calories and more than 40 grams of carbs, compared to Amala’s 150 calories and 30 grams of carbs.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
