1 serving (250 grams) contains 350 calories, 20.0 grams of protein, 20.0 grams of fat, and 25.0 grams of carbohydrates.
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Nutrition Information
Calories |
330.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 7.5 g | 37% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 75.5 mg | 25% | |
| Sodium | 566.0 mg | 24% | |
| Total Carbohydrates | 23.6 g | 8% | |
| Dietary Fiber | 1.9 g | 6% | |
| Sugars | 9.4 g | ||
| protein | 18.9 g | 37% | |
| Vitamin D | 47.2 mcg | 236% | |
| Calcium | 94.3 mg | 7% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 377.4 mg | 8% | |
* 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 Bobotie
Bobotie is a traditional South African dish with roots in Cape Malay cuisine, typically made from curried, spiced ground meat baked with a golden egg-based topping. This comfort food blends sweet and savory flavors, often using ingredients like minced beef or lamb, bread soaked in milk, onions, curry powder, and dried fruits such as raisins or apricots. The dish delivers a balanced nutritional profile; a standard serving provides approximately 140 calories, 8g of protein, 10g of carbohydrates, and 8g of fat. It contains small amounts of dietary fiber (0.8g), making it moderately satiating. Additionally, it offers vitamins and minerals like calcium (40mg), iron (1mg), vitamin C (2mg), and vitamin D (20IU), varying slightly based on its specific preparation.
Health Benefits
- Bobotie contains 8g of protein per serving, supporting muscle repair and growth.
- The egg topping contributes a significant amount of vitamin D (20IU), which aids in calcium absorption and bone health.
- Its 1mg of iron per serving supports healthy red blood cell production and helps prevent anemia.
Dietary Considerations
Selection and Storage
Bobotie can be refrigerated in an airtight container for up to 3 days. Reheat thoroughly before consuming, and avoid freezing the egg topping for optimal texture.
Common Questions About Bobotie Nutrition
Is Bobotie high in protein?
Bobotie provides 8 grams of protein per 100-gram serving, making it a moderate source of protein. The protein largely comes from the meat and egg components, which are common in traditional recipes.
Can I eat Bobotie on a keto diet?
Traditional Bobotie may not be fully keto-friendly due to its 10 grams of carbohydrates per serving, often attributed to sweet ingredients like dried fruits or bread. Modifying the recipe to exclude higher-carb additions could make it suitable for a keto diet.
What are the health benefits or concerns of eating Bobotie?
Bobotie is a balanced dish offering protein, fat, and a moderate number of carbs. However, its sodium content (240 mg per 100 grams) might be a concern for individuals watching their salt intake. Reducing added salt can make it a healthier choice.
What is the recommended portion size for Bobotie?
A typical portion size for Bobotie is approximately 150–200 grams, which would contain around 210–280 calories. Pair it with vegetables or a salad for a well-rounded meal.
How does Bobotie compare to shepherd's pie?
Bobotie generally has a sweeter profile due to added fruits or spices, while shepherd's pie is more savory with mashed potatoes as a topping. Nutritionally, Bobotie often has fewer carbs unless significant breadcrumbs or sweeteners are used.
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.
