Ugali
Ugali is a staple food in East and Southern Africa, made by cooking cornmeal (maize flour) with water into a thick, firm porridge. It is typically served as a starchy side dish, similar in role to bread or rice, and is often eaten with hands by scooping it up with stews, vegetables, or meat.
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🍽️ Nutrition at a glance
Ugali is primarily a high-carbohydrate food, providing a good source of energy with minimal fat and protein. A typical serving of about one cup (around 200 grams) contains roughly 200-250 calories, mainly from starch, and offers some dietary fiber and iron depending on the type of cornmeal used.
Nutrition breakdown
| Calories | 352 kcal |
| Protein | 7.2 g |
| Carbs | 77.6 g |
| Fat | 0.8 g |
| Fiber | 3.4 g |
| Sugar | 0.5 g |
| Sodium | 10 mg |
| Potassium | 350 mg |
| Phosphorus | 180 mg |
| Magnesium | 45 mg |
| Iron | 2.5 mg |
| Zinc | 1.8 mg |
| Thiamin (B1) | 0.4 mg |
| Niacin (B3) | 3.2 mg |
| Folate | 95 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Ugali is deeply embedded in daily life and social rituals, often symbolizing sustenance and community. Nutritionally, its simplicity makes it a versatile and filling base that allows the flavors of accompanying dishes to shine, and it can be made from various grains like millet or sorghum in some regions.
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AI estimate may be inaccurate · Terms