Sukuma Wiki
Sukuma Wiki is a popular East African stir-fry, most commonly associated with Kenya, Tanzania, and Uganda. The name literally translates to 'push the week' in Swahili, and it's a simple, flavorful dish made primarily from finely chopped collard greens or kale, sautéed with onions, tomatoes, and often seasoned with spices like cumin or curry powder.
🍳 View the full Sukuma Wiki recipe →
🍽️ Nutrition at a glance
This dish is low in calories and carbohydrates but is a good source of dietary fiber, vitamins A, C, and K, and minerals like calcium and iron. A typical serving, often eaten with a starch like ugali, provides a nutrient-dense boost with roughly 50-100 calories per cup, depending on the amount of oil used.
Nutrition breakdown
| Calories | 65 kcal |
| Protein | 4.5 g |
| Carbs | 8 g |
| Fat | 2.5 g |
| Fiber | 4 g |
| Sugar | 2 g |
| Sodium | 320 mg |
| Vitamin A | 450 mcg RAE |
| Vitamin C | 45 mg |
| Vitamin K | 300 mcg |
| Folate | 100 mcg DFE |
| Calcium | 130 mg |
| Iron | 2.5 mg |
| Magnesium | 35 mg |
| Potassium | 350 mg |
Per 1 cup (180 g) · estimated, varies by recipe
💡 What's interesting
The name 'Sukuma Wiki' is culturally significant, reflecting its historical role as an affordable, nutritious staple to 'stretch' a family's budget through the week. Nutritionally, it's a powerhouse of plant-based nutrients, and its simple preparation makes it a versatile and enduring part of daily meals across the region.
AI estimate may be inaccurate · Terms