Engudai wot

Dinner

Item Rating: 80/100

1 serving (200 grams) contains 150 calories, 5.0 grams of protein, 5.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		176.5
% Daily Value*
Total Fat		5.9 g	7%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		470.6 mg	20%
Total Carbohydrates		23.5 g	8%
	Dietary Fiber	3.5 g	12%
	Sugars	4.7 g
protein		5.9 g	11%
Vitamin D		0 mcg	0%
Calcium		47.1 mg	3%
Iron		2.4 mg	13%
Potassium		352.9 mg	7%

* 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

🍯 Low sugar

Source of Calories

Fat: 53 cal (31.1%)

Protein: 23 cal (13.8%)

Carbs: 94 cal (55.1%)

About Engudai wot

Engudai Wot is a traditional Ethiopian stew made from mushrooms (commonly button or oyster mushrooms), aromatics, and a rich blend of spices, often including berbere—a vibrant Ethiopian spice mix. This dish is a staple in Ethiopian cuisine, cherished for its hearty and flavorful profile while remaining plant-based. Nutritionally, mushrooms are low in calories and rich in B vitamins, selenium, and antioxidants, while the spices add anti-inflammatory and antimicrobial benefits. Engudai Wot is typically served with injera, a fermented flatbread made from teff flour, making it a nutrient-dense and satisfying meal ideal for vegetarians and vegans alike.

Health Benefits

• Mushrooms provide a good source of Vitamin B2 (riboflavin), which supports energy production and cellular function.
• Berbere spice contains capsaicin and other antioxidants that may help reduce inflammation.
• Selenium in mushrooms acts as an antioxidant, supporting immune health and preventing cellular damage.
• Mushrooms are also a source of dietary fiber, which contributes to healthy digestion.
• Teff (when paired with injera) is a gluten-free whole grain high in iron and protein.

Dietary Considerations

Allergens: Contains None inherently; may vary based on ingredients used

Suitable for: Vegan, vegetarian, gluten-free if served without traditional injera

Not suitable for: Low-fiber diets if mushrooms are difficult to digest, individuals with a mushroom allergy

Selection and Storage

Store cooked Engudai Wot in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before serving. Fresh mushrooms should be stored in a paper bag in the fridge to keep them dry.

Common Questions About Engudai wot Nutrition

Is Engudai Wot high in protein?

Engudai Wot, made primarily with mushrooms, is not particularly high in protein compared to meat-based dishes. Mushrooms generally provide about 2-3 grams of protein per 100 grams, making it a modest source of plant-based protein suitable for vegetarians and vegans.

Can I eat Engudai Wot on a keto diet?

Yes, Engudai Wot can fit into a keto diet as mushrooms are low in carbohydrates, typically containing around 3 grams of carbs per 100 grams. When prepared traditionally without added starchy ingredients, it aligns well with keto macros.

What are the health benefits of Engudai Wot?

Engudai Wot offers several health benefits due to its main ingredient, mushrooms, which are rich in antioxidants, B vitamins, and minerals like selenium. Additionally, mushrooms support immune function and can contribute to heart health as part of a balanced diet.

What is a recommended serving size for Engudai Wot?

A typical serving size of Engudai Wot would be around 1 cup (approximately 150-200 grams), providing a substantial portion for pairing with injera or a side salad. This amount balances flavor without exceeding caloric needs for most diets.

How does Engudai Wot compare to other Ethiopian dishes in terms of nutrition?

Engudai Wot is lighter in calories and lower in fat compared to meat-based Ethiopian stews like Doro Wot. Its main ingredient, mushrooms, makes it a nutrient-dense and fiber-rich option ideal for those seeking a plant-based alternative.

Data Sources & Scientific References