Kenkey

Grain

Item Rating: 77/100

1 serving (200 grams) contains 250 calories, 6.0 grams of protein, 1.0 grams of fat, and 55.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		1.2 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		11.8 mg	0%
Total Carbohydrates		64.7 g	23%
	Dietary Fiber	4.7 g	16%
	Sugars	0 g
protein		7.1 g	14%
Vitamin D		0 mcg	0%
Calcium		11.8 mg	0%
Iron		2.4 mg	13%
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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 10 cal (3.6%)

Protein: 28 cal (9.5%)

Carbs: 258 cal (86.8%)

About Kenkey

Kenkey is a traditional staple food originating from Ghana, widely consumed among the Ga and Fante communities. It is made by fermenting cornmeal or maize dough, which is then wrapped in corn husks or banana leaves and steamed. Kenkey is a dense, tangy food that provides sustained energy due to its high carbohydrate content (27.5g per serving). A low-fat option (0.5g fat), this dish is a moderate source of protein (3g) and contains small amounts of essential minerals such as calcium (5mg) and iron (1mg). It is often paired with soups, stews, or spicy peppers to balance its taste and enhance its nutritional value.

Health Benefits

• Kenkey is rich in complex carbohydrates (27.5g), providing long-lasting energy beneficial for active individuals.
• It contains dietary fiber (2g), which supports healthy digestion and promotes bowel regularity.
• The fermentation process enhances its digestibility and contributes probiotics that support gut health.

Dietary Considerations

Allergens: Contains corn

Suitable for: Vegetarian, low-fat diet

Not suitable for: Gluten-free diet (if cross-contaminated), corn allergy

Selection and Storage

Store prepared Kenkey in a cool, dry place and refrigerate for up to one week. Reheat by steaming for the best texture and flavor.

Common Questions About Kenkey Nutrition

Is Kenkey high in protein?

Kenkey contains 3 grams of protein per serving (100 grams). While it is not particularly high in protein compared to other foods like legumes or meat, it provides a small amount that may contribute to your daily intake.

Can I eat Kenkey on a keto diet?

Kenkey is not suitable for a keto diet because it contains 27.5 grams of carbohydrates per serving, which is far too high for the low-carb requirements of keto. Keto-friendly foods typically contain less than 5 grams of carbs per serving.

What are the health benefits or concerns of eating Kenkey?

Kenkey is a good source of complex carbohydrates and contains 2 grams of fiber, which aids digestion and promotes satiety. However, it is low in protein and fat, and excessive consumption can lead to a high carbohydrate intake, which may not align with certain dietary goals. It also contains minimal sodium, making it a low-sodium option.

How much Kenkey should I eat per serving?

A typical serving of Kenkey is around 100 grams, which provides 125 calories. For balanced nutrition, consider pairing Kenkey with a protein source like fish or beans and vegetables to create a more complete meal.

How does Kenkey compare to steamed rice nutritionally?

Compared to steamed rice, Kenkey is similar in calories (125 vs approximately 130 per 100 grams) but provides slightly more fiber (2 grams vs 0.3 grams in rice). However, rice generally has less sodium and may be easier to incorporate into various dishes depending on dietary preferences.

Data Sources & Scientific References