How many calories are in kenkey?
1 ball (about 350 g) of kenkey has about 400 calories. Fermented corn dough, partly cooked, wrapped in corn husks or plantain leaves and steamed. Usually eaten with fried fish, pepper and shito.
Also called Ga kenkey, Fante kenkey, komi, dokon, dokono.
- Protein
- 9 g · 9%
- Carbs
- 85 g · 84%
- Fat
- 3 g · 7%
- Fibre
- 5 g
- Sodium
- 450 mg
- Glycaemic impact
- High
What it does well
- Fermented corn is a traditional, filling energy source
- Low in fat on its own
- Easy to pair with fish for a complete meal
Worth watching
- Ga kenkey is salted, so sodium can be high
- Mostly starch with little fibre
- Fried fish and shito add oil
How to make it lighter
- Eat half a ball and add more fish and fresh pepper
- Choose grilled or smoked fish instead of fried
- Use fresh ground pepper with tomatoes and onions instead of a lot of shito
- Add sliced cucumber, tomatoes or avocado on the side
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 kenkey
Questions people ask
How many calories are in one ball of kenkey?
A 350 g ball of kenkey has about 400 calories. Ga and Fante kenkey differ slightly in size and salt, and portions vary.
Is kenkey good for weight loss?
Kenkey is low in fat, but a full ball is a big serving of carbohydrate. Half a ball with grilled fish and fresh pepper makes a lighter, balanced plate.
Is kenkey good for diabetics?
Kenkey is mostly starch, so it can raise blood sugar noticeably. Keep the portion small, pair it with fish and vegetables, and ask a dietitian or doctor what amount is right for you.
Guides
- ConditionsDiabetes-Friendly Ghanaian Meals: What to KnowLiving with diabetes in Ghana? Learn how to build balanced, blood sugar-friendly plates with local foods, portions and smart pairings.
- Know your foodPortion Sizes for Banku, Fufu, Kenkey and Other SwallowsHow big should your banku, fufu or kenkey be? Simple, visual portion guides for Ghanaian swallows so you can enjoy them and stay on track.
- 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 kenkey today?
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