Moi moi

Appetizer

Item Rating: 86/100

1 serving (200 grams) contains 250 calories, 12.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		352.9 mg	15%
Total Carbohydrates		35.3 g	12%
	Dietary Fiber	5.9 g	21%
	Sugars	2.4 g
protein		14.1 g	28%
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: 106 cal (35.0%)

Protein: 56 cal (18.6%)

Carbs: 141 cal (46.5%)

About Moi moi

Moi Moi, also spelled Moin Moin, is a cherished steamed bean pudding originating from Nigeria and widely enjoyed across West Africa. It is made primarily from peeled black-eyed peas or brown beans blended with water, onions, peppers, and oil (usually palm oil). Moi Moi is richly flavored with spices and can include fillings like boiled eggs, fish, or corned beef. Nutritionally, Moi Moi is a high-protein dish due to its bean base, providing significant amounts of plant-based protein, dietary fiber, and essential amino acids. It is also a good source of complex carbohydrates, potassium, and several B vitamins.

Health Benefits

• High in dietary fiber, which promotes healthy digestion and helps regulate blood sugar levels.
• Provides plant-based protein, essential for muscle repair and maintenance, especially for vegetarian and vegan diets.
• Contains B vitamins, particularly folate, which supports red blood cell production and neural health.
• Rich in potassium, which aids in maintaining healthy blood pressure and heart function.
• Low in saturated fats when prepared without animal-based fillings, supporting heart health.

Dietary Considerations

Allergens: Contains beans (legumes), palm oil (potential allergen for some individuals)

Suitable for: Vegetarian diets, vegan diets (if no animal fillings are used), gluten-free diets

Not suitable for: Low fodmap diets (beans can cause digestive discomfort), soy-free diets (if soy-based seasonings are used)

Selection and Storage

Store Moi Moi in an airtight container in the refrigerator for up to 3 days. Reheat gently by steaming or microwaving to maintain its texture and moisture.

Common Questions About Moi moi Nutrition

Is Moi Moi high in protein?

Moi Moi, made primarily from blended beans, is a good source of plant-based protein. A standard serving (100g) of Moi Moi provides around 8-10g of protein, making it an excellent option for those looking to increase protein intake, particularly for vegetarians or vegans.

Can I eat Moi Moi on a keto diet?

Moi Moi is not considered keto-friendly because it is made from beans, which are relatively high in carbohydrates. A 100g serving of Moi Moi typically contains 10-15g of net carbs. This makes it unsuitable for strict keto diets but may fit into more flexible low-carb diets in small portions.

What are the health benefits of Moi Moi?

Moi Moi provides several health benefits as it is rich in protein, dietary fiber, and essential vitamins like folate, iron, and potassium. It supports muscle growth, digestive health, and red blood cell production. However, it can be high in sodium if prepared with a lot of salt or seasonings, so it's important to consume it in moderation.

What is the recommended serving size for Moi Moi?

A typical serving size of Moi Moi is about 100-150g, which provides approximately 150-200 calories, depending on the preparation. For a balanced meal, it can be paired with a side of vegetables or a light soup. Adjust portion sizes to fit your dietary needs and calorie goals.

How does Moi Moi compare to boiled beans in terms of nutrition?

Moi Moi and boiled beans have similar nutritional qualities as they both come from the same base ingredient. However, Moi Moi often contains added oils and seasonings, which can increase its calorie and fat content compared to plain boiled beans. Boiled beans are slightly higher in fiber since the preparation of Moi Moi involves blending and sieving, which may remove some fibrous elements.

Data Sources & Scientific References