Food Amount Kilocalories (kcal) Protein (g)
Avocado ½ medium 160 3
Banana 4 inches (″) 60 0
Beef (ground) 3 ounces (oz) 200 24
Beef stew 1 cup (c) 160 10
Biscuit (cookie) 1 piece 15 0
Butter 1 tablespoon (T) 100 0
Beans (kidney) ½ c 100 7
Bread/toast 1 piece 80 2
Carrots (raw) 1 medium 25 1
Chai tea 1 c (4:1 water:milk) 40 2
Chicken 3 oz 120 21
Chicken soup 1 c 170 12
Eggs 1 egg 70 7
Githeri (corn/beans) 1 c 170 8
Goat meat 3 oz 120 23
Green gram (mung) ½ c 105 7
Mandazi (fried bread) 1 large piece 400 12
Mandazi 1 small piece 130 2
Milk (whole) 1 c 150 8
Mukimo (potato vegetable mash) 1 c 220 10
Nuts (ground) ¼ c 200 5
Omena (fish) ½ c 35 9
Orange 1 medium 60 1
Orange juice 1 c 110 0
Pancake 1 piece 100 3
Pear 1 medium 100 1
Potato (boiled) ½ c 70 1
Queen cake (pound cake) 2 pieces (3″ × 2″) 250 4
Rice 1 c 240 4
Spinach (cooked) ½ c 40 2
Sugar 1 teaspoon (tsp) 15 0
Sukuma wiki (kale stew) 1 c 200 9
Tilapia 3 oz 70 16
Ugali (cornmeal) 1 c 180 3
Ugali 1 portion 270 5
Uji (porridge) 1 c 110 3
Yam/kunde 1 c 200 4
Yam 1 medium (5″ × 2″) 115 2
Table 2: Kilocalorie and protein content of common Kenyan foods.