1 serving (150 grams) contains 80 calories, 2.0 grams of protein, 0.5 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
126.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 15.8 mg | 0% | |
| Total Carbohydrates | 23.7 g | 8% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 12.6 g | ||
| protein | 3.2 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 31.5 mg | 2% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 473.2 mg | 10% | |
* 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 Kachumbari
Kachumbari is a refreshing East African vegetable salad commonly enjoyed in Kenya, Tanzania, and Uganda. It consists of chopped fresh tomatoes, red onions, cilantro, chili peppers, and lime or lemon juice, often paired with grilled meat or flatbreads. Kachumbari is inherently low in calories, providing a nutritious option rich in vitamins and minerals. It offers significant amounts of Vitamin C and dietary fiber from tomatoes and onions, while the addition of cilantro brings antioxidants and phytochemicals. With a light carbohydrate profile and negligible fat, Kachumbari is a bright and healthy side dish that fits into various diets, especially plant-based meal plans.
Health Benefits
- High in Vitamin C, which supports immune health and promotes skin repair, offering 16.67% of the daily recommended intake per serving.
- Provides dietary fiber (2g per serving), aiding digestion and supporting heart health by lowering LDL cholesterol.
- Low caloric content (53.33 calories per serving) makes it suitable for weight management plans while ensuring nutrient density.
Dietary Considerations
Selection and Storage
Kachumbari is best consumed fresh but can be refrigerated in an airtight container for up to 24 hours. Avoid adding lime or lemon juice until just before serving to keep the flavors bright.
Common Questions About Kachumbari Nutrition
Is Kachumbari high in protein?
Kachumbari is not particularly high in protein; it contains approximately 1.33 grams of protein per serving. This makes it better suited as a side dish or salad rather than a standalone protein source.
Can I eat Kachumbari on a keto diet?
Kachumbari is not ideal for a strict keto diet as it contains 10 grams of carbohydrates per serving, including 5.33 grams of sugar. However, it can fit into moderate low-carb diets if consumed in smaller portions.
What are the health benefits of Kachumbari?
Kachumbari is a low-calorie dish (53 calories per serving) rich in fiber (2 grams) and antioxidants from tomatoes, onions, and other vegetables. It may support heart health and aid digestion due to its fiber content and minimal sodium (6.67 mg per serving).
What is the recommended portion size for Kachumbari?
A typical serving of Kachumbari is about 1 cup, providing 53 calories. Since it is a light dish, it can be consumed as a side salad or topping, but portion sizes can be adjusted based on dietary needs and main meal content.
How does Kachumbari compare to similar salads like salsa?
Unlike salsa, which often contains spices and a higher sodium content, Kachumbari is a milder, fresher salad with minimal seasoning and lower sodium (6.67 mg per serving). It is generally healthier and pairs well with grilled meats or as a light accompaniment to meals.
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.
