Mandazis

Snack

Item Rating: 63/100

1 serving (50 grams) contains 150 calories, 2.5 grams of protein, 7.5 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (237.0g)

Calories		710.9
% Daily Value*
Total Fat		35.5 g	45%
	Saturated Fat	7.1 g	35%
	Polyunsaturated Fat	0 g
Cholesterol		23.7 mg	7%
Sodium		473.9 mg	20%
Total Carbohydrates		94.8 g	34%
	Dietary Fiber	4.7 g	16%
	Sugars	23.7 g
protein		11.8 g	23%
Vitamin D		0 mcg	0%
Calcium		47.4 mg	3%
Iron		3.6 mg	20%
Potassium		237.0 mg	5%

* 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

🧈 High saturated fat

Source of Calories

Fat: 319 cal (42.8%)

Protein: 47 cal (6.3%)

Carbs: 379 cal (50.8%)

About Mandazis

Mandazis are small, fried dough pastries originating from East Africa, particularly popular in countries like Kenya and Tanzania. They are often served as a breakfast item or snack and are made using basic ingredients such as flour, sugar, coconut milk, and yeast or baking powder. Mandazis have a golden, crispy exterior and a soft, fluffy interior. Nutritionally, they are high in carbohydrates (40g per serving) primarily from flour and sugar, moderate in fat (15g), and offer small amounts of protein (5g). Mandazis are often enjoyed fresh, with accompaniments like tea or coffee. While they provide energy due to their calorie content (300 calories per serving), they are not a significant source of vitamins or minerals, offering low levels of calcium (20mg), iron (1.5mg), and fiber (2g). They are a relatively indulgent food commonly consumed in moderation as part of a balanced diet.

Health Benefits

• Mandazis can serve as a quick energy source due to their high carbohydrate content (40g per serving).
• The iron content (1.5mg per serving) can contribute to supporting healthy red blood cell production.
• The inclusion of coconut milk in some recipes may provide beneficial medium-chain fatty acids that support digestion and energy metabolism.

Dietary Considerations

Allergens: Contains wheat (gluten), coconut (if used), milk (if used)

Suitable for: Vegetarian

Not suitable for: Vegan (if milk is used), gluten-free, low-carb diets

Selection and Storage

Mandazis are best stored in an airtight container at room temperature for up to 2 days. Reheat briefly in an oven or microwave for freshness.

Common Questions About Mandazis Nutrition

How many calories and nutrients are in a mandazi?

One mandazi typically contains around 300 calories, with 5g of protein, 40g of carbohydrates, 15g of fat, 2g of fiber, and 10g of sugar. It also has approximately 200mg of sodium. These figures can vary slightly depending on preparation methods.

Can I eat mandazi on a keto or low-carb diet?

Mandazi is not suitable for a keto or low-carb diet due to its high carbohydrate content of 40g per serving. Keto diets typically restrict carbs to 20-50g per day, making this food incompatible with such diets.

Are mandazis healthy or should I avoid them?

Mandazis can be enjoyed in moderation as a treat but are not considered highly nutritious. Their high calorie, carb, fat, and sugar content might contribute to weight gain or blood sugar spikes if overconsumed. Moderation and pairing with nutrient-dense foods are key to balancing your diet.

How many mandazis should I eat in one serving?

A standard serving size of mandazi is typically one piece, which contains around 300 calories. If you're looking to enjoy mandazi as part of a balanced meal or snack, limit your portion to one or two depending on your daily calorie needs and activity level.

How do mandazis compare to donuts nutritionally?

Mandazis and donuts have similar calorie counts, but mandazis often contain slightly less sugar (10g) compared to an average donut, which may contain 15-20g of sugar. However, both are fried and calorie-dense, so they should be consumed in moderation as occasional treats.

Data Sources & Scientific References