Soupe kandja

Soup

Item Rating: 76/100

1 serving (250 grams) contains 200 calories, 10.0 grams of protein, 10.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		188.7
% Daily Value*
Total Fat		9.4 g	12%
	Saturated Fat	2.8 g	14%
	Polyunsaturated Fat	0 g
Cholesterol		28.3 mg	9%
Sodium		471.7 mg	20%
Total Carbohydrates		14.2 g	5%
	Dietary Fiber	4.7 g	16%
	Sugars	1.9 g
protein		9.4 g	18%
Vitamin D		0 mcg	0%
Calcium		47.2 mg	3%
Iron		1.9 mg	10%
Potassium		283.0 mg	6%

* 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 carbs

Source of Calories

Fat: 84 cal (47.3%)

Protein: 37 cal (21.0%)

Carbs: 56 cal (31.7%)

About Soupe kandja

Soupe Kandja is a traditional West African dish, particularly prominent in Senegalese and Gambian cuisine. It is a hearty soup made from okra, often combined with a variety of meats (commonly fish or lamb), peanut butter, and rich spices. The primary ingredients give the dish a unique, earthy flavor and a thick consistency. Nutritionally, Soupe Kandja is a nutrient-dense meal, offering a balance of protein from the meat or fish, healthy fats from the peanut butter, and dietary fiber from the okra. Okra itself is rich in vitamins C and K as well as antioxidants. Depending on the inclusion of additional vegetables, the dish can also provide essential vitamins and minerals like potassium and magnesium, making it a wholesome, well-rounded meal for the body’s nutritional needs.

Health Benefits

• Okra is high in soluble fiber, which supports healthy digestion and helps in stabilizing blood sugar levels.
• Peanut butter provides a source of healthy monounsaturated fats and vitamin E, which support heart health and skin health.
• Okra contains powerful antioxidants such as polyphenols, which may reduce inflammation and contribute to overall immunity.

Dietary Considerations

Allergens: Contains peanuts, shellfish (if used), fish (if used)

Suitable for: High-protein diets, fiber-rich diets

Not suitable for: Nut-free diets, vegetarian diets (in traditional recipes), vegan diets

Selection and Storage

Store Soupe Kandja in an airtight container in the refrigerator for up to 3 days. Reheat on the stovetop for even heating. Avoid freezing as okra may lose texture.

Common Questions About Soupe kandja Nutrition

What is the nutritional content of Soupe Kandja?

Soupe Kandja's nutritional content varies depending on the ingredients, but it is typically rich in healthy fats from palm oil and moderate in protein due to the inclusion of meat or seafood (if added). It tends to provide around 250-350 calories per serving, depending on preparation, and contains vitamins like vitamin A and E from the palm oil, as well as fiber if okra is included.

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

Soupe Kandja can fit into a keto or low-carb diet if prepared without carb-heavy sides like rice or fufu and if starchy ingredients are avoided. The inclusion of palm oil and protein makes it keto-friendly, but ensure the recipe avoids added sugars or high-carb vegetables to keep it keto-compliant.

What are the health benefits or concerns of eating Soupe Kandja?

Soupe Kandja provides health benefits due to its use of nutrient-dense ingredients like okra, which is high in fiber and antioxidants, and palm oil, which contains vitamin E. However, palm oil is calorie-dense and, in excess, may contribute to weight gain or impact heart health if not consumed in moderation. Additionally, sodium levels depend on the seasoning used, so be mindful of that if managing salt intake.

What is a recommended portion size for Soupe Kandja?

A recommended portion size of Soupe Kandja is typically 1 to 1.5 cups, which provides a satisfying serving while maintaining a balanced calorie intake, especially when paired with sides like rice or vegetables. Adjust portion size based on dietary needs and activity levels.

How does Soupe Kandja compare to other African soups like Egusi or Okro Soup?

Soupe Kandja is similar to Okro Soup due to its use of okra as a thickening agent, but it differs in flavor and seasoning profiles specific to its region of origin. Compared to Egusi Soup, Soupe Kandja typically contains less protein and fat since Egusi is seed-based, while Soupe Kandja relies more on okra and optionally includes meat or seafood. Both soups are nutrient-dense but differ in taste and texture preferences.

Data Sources & Scientific References