How many calories are in ampesi?
1 plate, without stew (about 350 g) of ampesi has about 370 calories. Boiled yam, plantain, cocoyam or cassava, eaten with kontomire stew, garden egg stew or tomato stew.
Also called ampesie, boiled yam and plantain, boiled yam, boiled plantain.
- Protein
- 5 g · 5%
- Carbs
- 85 g · 92%
- Fat
- 1 g · 2%
- Fibre
- 6 g
- Sodium
- 15 mg
- Glycaemic impact
- Medium
What it does well
- Simple, whole-food carbohydrate with no added oil
- Plantain and yam provide potassium and fibre
- Easy to control the portion
Worth watching
- Low in protein on its own
- The stew can add a lot of oil
- Ripe plantain is sweeter and raises blood sugar more than unripe
How to make it lighter
- Choose unripe (green) plantain for more fibre and a gentler sugar rise
- Pair with kontomire or garden egg stew with eggs or fish
- Use less palm oil in the stew
- Add avocado on the side for healthy fats
This is general nutrition information, not medical advice. Numbers are estimates that vary by recipe and portion. If you are managing a health condition, talk to your doctor or a dietitian before changing your diet.
Often eaten with ampesi
Questions people ask
How many calories are in ampesi?
A 350 g plate of boiled yam and plantain has about 370 calories before stew. The mix of yam, plantain and cocoyam changes this.
Is ampesi good for weight loss?
Ampesi is a good option because it has no added oil and is easy to portion. Pair it with a vegetable-rich stew and lean protein.
Is ampesi good for diabetics?
Unripe plantain and moderate portions of yam, paired with vegetables and protein, are a sensible choice. A dietitian or doctor can help you decide on portions.
Guides
- WeightHow to Lose Weight Eating Ghanaian FoodLose weight steadily without giving up Ghanaian food. Learn portions, smarter swaps and simple habits that work with banku, rice and stews.
- Healthy eatingHealthy Ghanaian Breakfast IdeasStart the day well with healthy Ghanaian breakfast ideas, from hausa koko and koose to tom brown and egg with yam, plus tips to balance them.
- Know your foodGlycaemic Index of Ghanaian Staples, ExplainedWhat is the glycaemic index and how do rice, yam, plantain, kenkey and fufu compare? A clear guide to GI and blood sugar for Ghanaian foods.
Eating ampesi today?
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