Sukuma Wiki (Stir-Fried Kales)
Sukuma wiki
About
Sukuma wiki — literally 'to push the week' in Swahili — is Kenya's most popular vegetable side dish. Kale leaves are finely chopped and stir-fried, usually with onions, tomatoes, and a little oil. It is inexpensive, widely available across the country, and eaten alongside ugali at the majority of Kenyan lunch and dinner meals.
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Source: Mixed Dishes, Table 15, code 15031 — Sukumawiki (Stir fried kales)
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Frequently asked questions
How many calories are in sukuma wiki?
Stir-fried sukuma wiki contains about 54 kcal per 100g. A standard side serving of 150g is around 81 kcal, making it one of the most calorie-efficient ways to fill your plate with nutrients.
Is sukuma wiki good for you?
Yes, significantly so. It is exceptionally high in calcium (291mg per 100g — comparable to milk), a good source of iron (2.3mg per 100g), and rich in vitamin C (82mg) and vitamin A. It also provides meaningful fibre and is very low in calories. It is one of the most nutritious and affordable foods in the Kenyan diet.
Does sukuma wiki have iron?
Yes. Stir-fried sukuma wiki contains 2.3mg of iron per 100g. A 150g serving provides about 3.5mg — roughly 20–40% of the daily iron requirement depending on your age and sex. Note that plant-source (non-haem) iron is less readily absorbed than meat iron; eating it alongside a vitamin C-rich food improves absorption significantly.
Can I eat sukuma wiki every day?
Yes. Sukuma wiki is one of the most nutritious vegetables accessible to most Kenyans and eating it daily is nutritionally beneficial. The variety in your diet comes from what you pair it with — rotating your protein sources (eggs, beans, meat, omena) across the week will cover all your nutritional bases.