Dried omena contains 61-70 g of crude protein per 100 g, but cooking method dramatically affects its protein content. When stewed, it provides 19-24 g, while if deep-fried, it retains 44-60 g per 100 g. In this article, we explain these variations and how omena compares to other 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.
| Preparation Method | Crude Protein (per 100g) | Digestible Protein Estimate (per 100g) | Fat Content (per 100g) | Moisture Content | Key Notes |
|---|---|---|---|---|---|
| Sun-Dried | 61.20-70.25g (Mean: ~66) | ~40-45g | Minimal | 8.61-15.05% | Highest protein concentration; warehouses averaged 67.53g, schools 65.10g, markets 65.64g |
| Deep-Fried | 44.07-60.73g (Mean: 52.40g) | ~35-40g | 19.47-20.30g | 7.83-12.07% | Oil absorption increases fat and calories; maintains good protein levels |
| Stewed | 19.30-23.75g (Mean: 21.25g) | ~15-18g | 5.43-14.29g | 52.02-60.55% | Dramatically lower protein per 100g due to high water absorption |
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.
However, most Kenyans do not eat sun-dried omena directly. They usually cook it.
Therefore, realistically, the amount of protein you absorb from cooked (without stew) omena will likely range between 25 and 30 grams per 100 grams, in line with other fish like tilapia.
| 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:
| Nutrient | Sun-Dried | Deep-Fried | Stewed | Notes |
|---|---|---|---|---|
| Calcium (mg/100g) | 1,412-1,884 | 2,972-3,646 | 3,621-3,669 | Stewed is highest—acids from tomatoes help extract calcium from edible bones |
| Iron (mg/100g) | 3.31-5.89 (avg 4.47 warehouses) | 3.75-6.48 (up to 6.48 at Market 2) | 2.10-2.77 | Deep-fried and sun-dried retain more iron |
| Zinc (mg/100g) | 5.24-6.07 | 4.19-6.40 | 3.63-4.29 | Sun-dried and deep-fried maintain higher levels |
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.
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.
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