Mieliepap
Mieliepap is a thick, porridge-like staple food from South Africa, made primarily from ground maize (cornmeal) and water. It is a fundamental part of South African cuisine, often served as a starchy side dish alongside meat stews, curries, or braais (barbecues), and can also be enjoyed as a comforting breakfast porridge.
🍽️ Nutrition at a glance
Mieliepap is a high-carbohydrate food, providing a significant source of energy. It is relatively low in fat and protein but offers essential nutrients like iron and B vitamins, with a typical serving containing roughly 250-300 calories.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 5 g |
| Carbs | 62 g |
| Fat | 1 g |
| Fiber | 4 g |
| Sugar | 1 g |
| Sodium | 10 mg |
| Iron | 2.5 mg |
| Niacin (B3) | 3.2 mg |
| Thiamine (B1) | 0.3 mg |
| Folate | 80 mcg |
| Magnesium | 45 mg |
| Phosphorus | 120 mg |
| Zinc | 1.2 mg |
| Selenium | 6 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, mieliepap is a unifying dish enjoyed across diverse communities in South Africa, from traditional homesteads to modern restaurants. Its simplicity and versatility make it a canvas for both savory and sweet flavors, reflecting the country's culinary adaptability.