| 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 |
|
