Free Kenyan Food Tracker

Most popular food trackers like MyFitnessPal or Cronometer have very limited data for Kenyan foods. Ugali, sukuma wiki, omena and nyama choma are often missing or use inaccurate crowd-sourced values. This free tracker on Fit Savanna is built specifically for Kenyan meals, using calorie and macro data sourced directly from the Kenya Food Composition Tables 2018 (KFCT), the official government nutrition database.

International apps like MyFitnessPal and Cronometer rely heavily on user-submitted entries for local foods, which means the data for Kenyan dishes is often missing, duplicated, or simply wrong. This tracker is different in three ways. First, all 659 foods in the database come directly from the Kenya Food Composition Tables 2018, a nutrition database produced through a collaboration between the FAO and the Government of Kenya, so every value is verified and government-backed. Second, there is no AI guesswork: no calorie estimates, no macro approximations, just real lab-tested data. Third, it is completely free with no account required, and new Kenyan foods are added to the database on an ongoing basis.

You can use this tracker right now with no account, no download, and no payment required. Search for your food, pick a serving size or enter grams, and it gets added to your daily log. The log saves in your browser until midnight so you can add meals throughout the day. If you want to set a calorie or macro target, use the settings button at the top of the tracker.

The most reliable method is to log everything you eat as you eat it, rather than trying to recall at the end of the day. Weigh or estimate grams where possible. The tracker has named serving presets (e.g. "1 cup cooked", "1 medium piece") to make this easier. Set your TDEE as your calorie target first so you know how much you should be eating. Consistency matters more than precision: even rough daily tracking beats not tracking at all.

Yes. This tracker works on any phone browser with no app download needed. Open fitsavanna.co.ke/foods on your phone, search for the food you ate, select a portion, and tap "Add to Today's Log". Your daily log persists in the browser until midnight. For the best experience, you can add the page to your home screen from your browser's share menu.

KFCT data shows that cooked ugali made from refined maize flour contains 148 kcal per 100g, with roughly 27g of carbohydrates, 3g of protein and very little fat. Whole maize flour ugali has 141 kcal per 100g, slightly lower than refined maize flour ugali. A standard restaurant serving of ugali (around 300 to 400g) therefore provides approximately 444 to 592 kcal. Ugali made from whole maize combined with sorghum or millet flour has slightly more fibre and micronutrients.

Cooked sukuma wiki (kale) is very low in calories, around 25 (steamed without salt) to 54 (stir-fried) kcal per 100g. A typical side serving of about 150g contributes roughly 38 to 81 kcal. It is a good source of iron, calcium, folate, and vitamins A and C. The exact calorie count depends on how much oil is used during cooking.

Under Kenya's mandatory food fortification programme, refined maize flour, wheat flour, sugar, edible oils, and salt are all required by law to be fortified. These are among the most widely consumed foods in Kenya, making fortification an effective way to address common nutrient deficiencies at a population level.

Both refined maize flour and wheat flour are mandatorily fortified in Kenya. Refined maize flour is fortified with iron, zinc, vitamin A, and B vitamins including folic acid and B12. Whole grain, sorghum, and millet flours are not subject to the same fortification requirements, so despite being more nutritious in fibre and natural micronutrients, they may lack the added vitamins and minerals found in refined flours.

Maize flour is fortified by blending a premix of micronutrients directly into the flour during milling. In Kenya, this premix typically includes iron, zinc, vitamin A, folic acid, and other B vitamins. The process is regulated by the Kenya Bureau of Standards (KEBS) and applies to all commercially milled refined maize flour sold in Kenya.

It depends on the nutrient. Fortified refined maize flour ugali will have higher levels of added micronutrients like iron, zinc, and vitamin A than unfortified whole grain ugali. However, whole grain ugali made from sorghum or millet naturally contains more fibre, magnesium, and phytonutrients that are lost during the refining process. For overall nutritional quality, whole grain options are generally preferable, but fortified refined ugali can help fill specific micronutrient gaps.

KFCT stands for Kenya Food Composition Tables. The 2018 edition was produced through a collaboration between the Food and Agriculture Organization (FAO) and the Government of Kenya. It contains verified nutritional data including calories, macros, and micronutrients for hundreds of foods commonly eaten in Kenya. It is the most authoritative local reference for Kenyan food nutrition and the primary data source used throughout this tracker.

Yes. Your daily food log is saved in your browser's local storage and will persist if you close the tab or reload the page. The log resets automatically at midnight to give you a clean slate each day. Nothing is sent to a server and all data stays on your device. This also means the log is specific to the browser and device you are using.

Your daily calorie target depends on your body size, age, sex, and how active you are. The most practical starting point is calculating your TDEE (Total Daily Energy Expenditure). Fit Savanna has a free TDEE calculator that uses the Katch-McArdle formula for a more personalised result. Once you have your TDEE, enter it as your calorie target in the tracker settings and the progress ring will show how close you are throughout the day.

Yes. The tracker shows protein, carbs and fat for every food logged, and the energy summary ring colour-codes your daily total by macronutrient. You can set custom macro targets (in grams) via the settings button, or let the tracker derive them automatically from your calorie goal using WHO-aligned ratios. The log view also shows a micronutrient breakdown including calcium, iron, zinc, potassium, and key vitamins.