African kenkey

Kenkey is a traditional Ghanaian fermented corn dumpling, often served with spicy pepper sauce and fried fish. It's made from fermented corn dough that's wrapped in corn husks or leaves and boiled, resulting in a tangy, slightly sour flavor.

🍽️ Nutrition at a glance

Kenkey is a high-carbohydrate food, providing a good source of energy and some dietary fiber, with a typical serving containing around 300-400 calories. It offers essential minerals like potassium and iron, though it is relatively low in protein and fat.

Nutrition breakdown

Calories	340 kcal
Protein	7 g
Carbs	72 g
Fat	2 g
Fiber	5 g
Sugar	3 g
Sodium	150 mg
Potassium	250 mg
Iron	2.5 mg
Magnesium	45 mg
Phosphorus	120 mg
Vitamin B1 (Thiamine)	0.2 mg
Vitamin B3 (Niacin)	2.8 mg
Zinc	1.2 mg
Selenium	8 µg

Per 1 ball (about 200 g) · estimated, varies by recipe

💡 What's interesting

The fermentation process not only gives kenkey its distinctive sour taste but also enhances its nutritional profile by increasing the bioavailability of minerals and introducing beneficial probiotics, making it a staple food that supports both energy and digestive health in West African cuisine.