Pap

Vegetable

Item Rating: 82/100

1 serving (250 grams) contains 150 calories, 3.0 grams of protein, 1.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		141.5
% Daily Value*
Total Fat		0.9 g	1%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		4.7 mg	0%
Total Carbohydrates		28.3 g	10%
	Dietary Fiber	0.9 g	3%
	Sugars	0 g
protein		2.8 g	5%
Vitamin D		0 mcg	0%
Calcium		9.4 mg	0%
Iron		0.5 mg	2%
Potassium		47.2 mg	1%

* 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: 8 cal (6.1%)

Protein: 11 cal (8.5%)

Carbs: 113 cal (85.4%)

About Pap

Pap, also known as maize porridge, is a staple food originating from southern Africa, particularly in South Africa. It is made from maize meal and traditionally served as a side dish or main meal, often accompanying stews. Pap is low in calories and fat, making it a suitable choice for those focusing on light meals. With a carbohydrate content of 12g per serving, pap provides a quick source of energy. Additionally, while it contains small amounts of protein and fiber, it serves primarily as an energy-rich food. Despite its modest nutrient profile, pap can be fortified or paired with other healthful foods to create balanced meals. Cultural variations of pap exist, with differences in texture and preparation methods across regions. It remains a significant part of African cuisine, valued for its simplicity, affordability, and role in traditional gatherings.

Health Benefits

• Provides a quick energy source due to its 12g of carbohydrates per serving.
• Supports digestive regularity with 0.4g of fiber per serving.
• Low-fat content (0.4g per serving) makes pap suitable for weight management or low-fat diets.

Dietary Considerations

Allergens: Contains none

Suitable for: Gluten-free diet, low-fat diet, vegetarian diet

Not suitable for: Low-carb diet, high-protein diet

Selection and Storage

Store maize meal in a cool, dry place. Once prepared, consume pap within 2 days and refrigerate leftovers in an airtight container.

Common Questions About Pap Nutrition

Is pap high in protein?

Pap is not high in protein; it contains only 1.2 grams of protein per 100 grams. If you're looking to increase your protein intake, pap is better paired with a high-protein food such as eggs or legumes.

Can I eat pap on a keto diet?

Pap is not suitable for a strict keto diet as it contains 12 grams of carbohydrates per 100 grams, which is relatively high and may exceed the daily carb limit for ketosis. Low-carb diets would be better off avoiding or limiting pap.

What are the health benefits of eating pap?

Pap is low in calories (60 per 100 grams) and virtually fat-free (0.4 grams), making it a light option for those managing their weight. It is easy to digest, making it a good choice for individuals with sensitive stomachs or recovering from illness, though it lacks significant fiber and other key nutrients.

What is the recommended serving size for pap?

A typical serving size for pap is around 200-250 grams, which provides roughly 120-150 calories. To make it balanced, pair it with protein or healthy fats, such as nuts, seeds, or milk, depending on your dietary preferences.

How does pap compare to oatmeal as a breakfast option?

Pap is lower in protein and fiber compared to oatmeal. For example, oatmeal provides about 2.5 grams of protein and 4 grams of fiber per 100 grams (dry weight), while pap offers 1.2 grams of protein and 0.4 grams of fiber per 100 grams. However, pap is lighter and easier to digest, making it a good choice for those who prefer a simpler option.

Data Sources & Scientific References