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What is Omena's Actual Protein Content?
Understanding how Omena's protein content per 100g compares to other popular sources of protein
Understanding how Omena's protein content per 100g compares to other popular sources of protein
TL;DR: Omena (Silver Cyprinid) provides ~40–45g of digestible protein per 100g when dried (based on a 61g crude protein value including bones and scales). When cooked, it offers ~27–30g protein per 100g, similar to other fish. Beyond protein, omena is also rich in calcium, omega-3 fatty acids, and vitamin B12, making it one of the most affordable and nutrient-dense protein sources in Kenya.
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, there are nuances to this data, and the actual figure for cooked omena is around 30g of protein per 100g serving.
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. However, the researchers note that this measurement includes the entire whole fish: bones, scales, head, organs.
Many bloggers have used this 61g figure to estimate ~40g of digestible protein, but even this estimation refers to dried omena. The 61g 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:
Omena's dried estimate accounts for the concentration effect of removing water (fresh omena becomes about 30% of its original weight when dried). If cooked, protein content is likely to fall to around 27–30 grams per 100 grams, in line with other fish.
When you see that chicken breast contains 31g protein per 100g, that measurement usually reflects:
The main advantages of omena lie in its exceptional affordability; it delivers more protein per shilling than chicken or beef. Beyond protein, it offers calcium from its edible bones, high levels of omega-3 fatty acids, and vitamin B12, all of which are commonly lacking in many regional diets. Its long shelf life and lack of refrigeration requirements further enhance its value, especially in rural or low-income households.
Despite the measurement nuances, omena remains highly nutritious:
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, researchers have identified some 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.
Omena's commonly cited "40g protein per 100g" requires context. The actual digestible protein is lower due to the whole-fish measurement methodology, but still represents an exceptional protein source—especially in its regional context.
For practical purposes, dried omena delivers roughly 1.5-2 times the digestible protein of chicken breast per gram, while also providing crucial micronutrients often lacking in East African diets. The key is understanding that these measurements, like all nutritional data, come with methodological considerations that affect real-world nutritional planning.
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