Zanzibar mix

Snack

Item Rating: 72/100

1 serving (350 grams) contains 450 calories, 10.0 grams of protein, 15.0 grams of fat, and 60.0 grams of carbohydrates.

Nutrition Information

1 cup (236.5g)

Calories		304.1
% Daily Value*
Total Fat		10.1 g	12%
	Saturated Fat	3.4 g	17%
	Polyunsaturated Fat	0 g
Cholesterol		6.8 mg	2%
Sodium		540.5 mg	23%
Total Carbohydrates		40.5 g	14%
	Dietary Fiber	5.4 g	19%
	Sugars	3.4 g
protein		6.8 g	13%
Vitamin D		0 mcg	0%
Calcium		67.6 mg	5%
Iron		1.7 mg	9%
Potassium		270.3 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

🍯 Low sugar

Source of Calories

Fat: 90 cal (32.5%)

Protein: 27 cal (9.7%)

Carbs: 162 cal (57.8%)

About Zanzibar mix

Zanzibar Mix, locally known as 'Urojo,' is a traditional Tanzanian street food dish originating from Zanzibar, an archipelago off the coast of East Africa. The dish is a thick, tangy soup made from a rich base of flour, tamarind, and various spices. It is typically served with fried fritters, boiled potatoes, hard-boiled eggs, chutneys, and sometimes seasoned meat or seafood. Zanzibar Mix is nutrient-dense due to its combination of legumes (in the fritters), spices, and tamarind, providing dietary fiber, proteins, complex carbohydrates, and essential vitamins like vitamin C from the tamarind. The dish is flavorful and offers a balance of macronutrients depending on the added toppings.

Health Benefits

• Rich in dietary fiber from tamarind and potatoes, aiding digestion and promoting gut health.
• Contains vitamin C from tamarind, which supports immune function and skin health.
• Legumes in fritters provide plant-based protein and iron, essential for muscle repair and oxygen transport.
• Turmeric and other spices used contain curcumin, a compound with anti-inflammatory and antioxidant properties.
• Complex carbohydrates from potatoes offer sustained energy release and stabilize blood sugar levels.

Dietary Considerations

Allergens: Contains gluten (from wheat-based flour in soup or fritters), eggs (if included), seafood (if used)

Suitable for: Vegetarian (if made without meat or seafood), halal (when prepared with permissible ingredients)

Not suitable for: Vegan (if containing eggs), gluten-free (unless modified), nut-allergic individuals (if nut garnishes are added)

Selection and Storage

Consume fresh for optimal flavor; if storing, refrigerate the soup base separately in an airtight container for up to 3 days. Reheat thoroughly before serving.

Common Questions About Zanzibar mix Nutrition

What is the nutritional content of Zanzibar Mix?

Zanzibar Mix, a traditional East African dish often made with coconut milk, flour-based soup, potatoes, and a variety of toppings like fritters, contains an average of 250-400 calories per serving, depending on its ingredients. It provides moderate amounts of carbohydrates from potatoes and fritters, minimal protein (about 5-8g), and some fats, especially if coconut milk is used. It also contains small amounts of vitamins like Vitamin C from lime or tamarind and trace minerals.

Is Zanzibar Mix suitable for a keto or low-carb diet?

Zanzibar Mix is not ideal for ketogenic or low-carb diets due to its high carbohydrate content from ingredients such as potatoes, flour, and fritters. A single serving can easily contain 40-50g of net carbs, making it unsuitable for keto. However, you could modify the recipe to include fewer carbs by using alternatives like cauliflower instead of potatoes.

What are the health benefits or concerns of Zanzibar Mix?

Zanzibar Mix offers the health benefits of being a rich and comforting food that provides a quick energy source from carbohydrates, along with some essential minerals. However, due to its calorie density and high carbohydrate content, overconsumption could contribute to weight gain if not balanced with physical activity. Additionally, recipes high in oil or coconut milk may increase saturated fat intake, which should be limited for heart health.

How much Zanzibar Mix should I eat in one serving?

A typical serving of Zanzibar Mix is around 1 to 1.5 cups (250-300g). For a balanced meal, pair it with a side of vegetables or a light salad to compensate for its low protein and fiber content. Adjust portion sizes based on your daily calorie and macronutrient needs, especially if you're watching your weight or carbohydrate intake.

How does Zanzibar Mix compare to other similar dishes?

Zanzibar Mix is similar to other East African and South Asian soups or curries but stands out for its unique combination of coconut, tangy tamarind, and fried fritters. Compared to lighter soups like lentil soup, Zanzibar Mix is higher in calories and carbohydrates due to the added starch and fried components. It's more indulgent but can be balanced by adding vegetables or leaning on lighter preparation methods, like baking the fritters instead of frying.

Data Sources & Scientific References