Nutrition for Kenya
Fuel your body right with foods available in Kenya for optimal performance and results.
Nutrition Guide
Essential nutrition principles and local food recommendations for optimal health.
Protein Intake
Aim for 1.6-2.2g per kilogram of body weight for muscle growth. For a 70kg person, that's around 112g daily
Hydration
Stay hydrated, but don't overhydrate. Add electrolytes during intense workouts.
Post-Workout Timing
Protein-rich post-workout meal is critical for muscle growth
Local Whole Foods
Sukuma Wiki, Spinach, avocados, and Pumpkin Seeds are rich in micro-nutrients
Macronutrient Breakdown with Kenyan Foods
Proteins
25-30%
Essential for muscle repair and growth. Include tilapia, chicken, beans, groundnuts, and eggs.
Carbohydrates
45-55%
Your body's primary energy source. Choose ugali (in moderation), sweet potatoes, arrow roots.
Healthy Fats
20-25%
Important for hormone production. Include avocados, nuts, seeds, and coconut oil.
Kenyan Foods by Category
High Protein
- Tilapia
- Chicken
- Beans
- Lentils
- Groundnuts
- Eggs
Complex Carbs
- Sweet Potatoes
- Arrow Roots
- Brown Rice
- Millet
- Cassava
Healthy Fats
- Avocados
- Coconut Oil
- Sesame Seeds
- Pumpkin Seeds
Vitamins & Minerals
- Sukuma Wiki
- Spinach
- Managu
- Carrots
- Tomatoes
Nutrition Articles & Resources
13 articles
What Kenyans Call "Spinach" Is Actually Swiss Chard: Nutrition Facts
Kumbekumbe/Winged Termites: Nutrition Facts, Harvesting, & Preparation
No, Kienyeji Eggs Are Not Better Than Regular Eggs
Cheapest Complete Protein Sources in Kenya: Price-Per-Gram Analysis
Do Collagen Supplements Work? What Independent Research Shows
Omena 6000: Ingredients, Price, & Availability
Anabolic Window: Does It Matter?
Complete Creatine Guide for Kenyans: Benefits, Prices & Where to Buy 2025
Is Greek-Style Yoghurt Actually Greek Yoghurt?
A Practical Guide to Sustainable Weight Loss for Kenyans
Plant vs. Animal Protein: The Source actually Matters - New Research
Why Your Daily Protein Goal is Non-Negotiable for Kenyan Athletes
Complete Nutrition Guide for Kenyans Beginning Their Fitness Journey on a Budget
Nutritional Facts
Complete nutritional information for Kenyan foods. Make informed choices with accurate calorie counts, macros, and portion sizes.
Macro Tracking
Learn the exact protein, carbs, and fat content in common Kenyan foods to optimize your nutrition.
Calorie Content
Understand calories in local dishes like ugali, nyama choma, and sukuma wiki for better meal planning.
Nutrient Density
Discover which local foods provide the most vitamins and minerals per calorie.
Portion Sizes
Master proper portion sizes using familiar Kenyan measurements and household items.
Common Kenyan Foods - Nutrition Facts
Staple Foods
Ugali (100g)
White Rice (100g)
Sweet Potato (100g)
Protein Sources
Tilapia (100g)
Chicken Breast (100g)
Beans (100g cooked)
Vegetables
Sukuma Wiki (100g)
Spinach (100g)
Tomatoes (100g)
Healthy Fats
Avocado (100g)
Groundnuts (100g)
Coconut Oil (1 tbsp)
Macronutrient Color Guide
Calories
Total energy content
Protein
Muscle building & repair
Carbohydrates
Primary energy source
Fat
Hormone production & satiety
Nutritional Facts Articles
2 articles
Nduma (Taro, Dasheen) Nutrition Facts per 100g and Health Benefits
