Omena contains 61-70g crude protein per 100g dried fish, but cooking method dramatically affects protein content: stewed omena provides 19-24g while deep-fried retains 44-60g per 100g. Understanding how this Lake Victoria staple compares to chicken, beef, and why preparation matters.
TL;DR: Omena (Silver Cyprinid) contains 61-70g crude protein per 100g when sun-dried (approximately 40-45g digestible protein including bones and scales). However, cooking method dramatically affects protein retention: stewed omena provides only 19-24g per 100g due to water-soluble protein losses, while deep-fried retains 44-60g per 100g. Beyond protein, omena offers exceptional calcium (up to 3,669 mg/100g when stewed), omega-3 fatty acids, vitamin B12, iron, and zinc, making it one of Kenya's most affordable and nutrient-dense protein sources.
Omena (silver cyprinid) is a beloved staple across East Africa. It is rich in protein, calcium, and essential fatty acids, making it a cost-effective source of nutrition, especially in communities with limited access to animal-based proteins.
With protein content commonly cited around 37-42g per 100g online, omena appears to outperform even chicken breast in terms of protein density. However, recent research reveals important nuances about preparation methods and their impact on nutritional content.
A 2023 study published in Food Security analyzed sun-dried silver cyprinid from Lake Victoria markets and found a median protein content of 61g per 100g of processed whole fish.
More recently, a September 2025 study published in the European Journal of Agriculture and Food Sciences examined omena from warehouses, markets, and schools across Nairobi, Murang'a, Homabay, and Makueni counties, finding even more detailed insights about how processing affects nutritional content.
The researchers found that sun-dried omena protein content ranged from 61.20g to 70.25g per 100g depending on the source, with warehouses averaging 67.53g, confirming the earlier research. However, this measurement includes the entire whole fish: bones, scales, head, and organs.
The 2025 study revealed a critical finding that many online sources overlook: preparation method dramatically impacts protein retention.
Sun-dried omena retains the highest protein concentration:
Deep-fried omena maintains surprisingly good protein levels while increasing fat content from oil absorption:
The higher fat makes deep-fried omena more calorie-dense, which can be advantageous for energy needs but may not be ideal for those monitoring fat intake.
Stewed omena shows dramatically lower protein content than many expect:
The substantial protein reduction occurs because:
Despite lower protein levels, stewed omena retains other essential nutrients and remains practical for school feeding programs due to cost and convenience.
Many bloggers have used the 61-70g figure to estimate ~40-45g of digestible protein, but it's important to understand what these numbers mean. The crude protein figure represents "crude protein"; essentially, all nitrogen-containing compounds in the fish. However, not all of this translates to protein your body can actually use:
The 40-45g digestible protein estimate for dried omena accounts for these factors. When cooked, the numbers change significantly based on preparation method, as shown above.
| Protein Source | Protein Content (g) |
|---|---|
| Sun-dried Omena | ~40-45g digestible (from 61-70g crude) |
| Deep-fried Omena | 44-60g protein |
| Stewed Omena | 19-24g protein |
| Chicken Breast (cooked) | 31g |
| Beef (cooked) | 26g |
| Eggs (boiled) | 13g per 100g (~6g per medium egg) |
When you see that chicken breast contains 31g protein per 100g, that measurement usually reflects:
The comparison becomes more nuanced when you consider that:
Despite the measurement nuances, omena remains exceptionally nutritious across multiple dimensions:
The 2025 study revealed remarkable calcium levels:
Interestingly, stewed omena shows the highest calcium content, likely because acids from tomatoes in the stew help extract calcium from the edible bones.
Like omena, other traditional protein sources such as kumbekumbe (winged termites) offer exceptional nutrient density, providing both high protein and essential minerals.
Current research suggests Lake Victoria could sustainably yield 2 million tonnes of silver cyprinid annually; four times the current catch. This potential could provide significant protein and micronutrients to an estimated 33 million people in the Lake Victoria basin.
However, the 2025 study confirmed quality control issues with market-available omena:
These factors suggest that while omena's nutritional potential is enormous, improved processing and handling could maximize both safety and nutritional value.
Based on the 2025 study, our recommendations for Omena intake to obtain its full nutritional benefits are as follows:
If your primary goal is protein intake:
If bone health is a priority:
Despite lower protein retention, stewed omena remains practical because:
Omena's commonly cited "40g protein per 100g" requires important context. The actual protein content varies dramatically based on preparation method:
The original 61-70g crude protein figure measures whole fish including bones and scales, unlike chicken breast which measures only edible muscle meat. This methodological difference affects direct comparisons.
For practical purposes, sun-dried omena delivers roughly 1.3-1.5 times the digestible protein of chicken breast per gram, while also providing crucial micronutrients often lacking in East African diets. Deep-fried omena performs similarly or better, while stewed omena provides less protein than chicken but excels in calcium content and remains the most practical option for large-scale feeding programs.
The key is understanding that preparation method significantly affects nutritional outcomes, and choosing the right preparation for your specific nutritional goals and practical constraints.
Editor's Note: Nutritional values are based on recent research from multiple Kenyan counties and represent general trends. Individual samples may vary based on fish size, age, feed quality, and specific processing methods. All protein measurements are on a wet-weight basis unless otherwise specified. The study measured nutrients on a dry matter basis for some analyses, which has been converted for practical comparison.
For accurate nutritional planning, consider both the protein content and the broader nutrient profile, including omena's exceptional calcium, omega-3 fatty acids, and micronutrient density.
Reviewed by Grace Mutua, nutritionist.
Continue reading with these related fitness and health articles
Join the conversation!
Share your thoughts on "What is Omena's Actual Protein Content?" below.