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
10 articles
Cheapest Complete Protein Sources in Kenya: Price-Per-Gram Analysis
Protein doesn't have to break the bank in Kenya. 5 cheapest complete protein sources and their costs.
Do Collagen Supplements Work? What Independent Research Shows
Despite aggressive marketing claims, high-quality independent studies generally find no consistent, clinically meaningful benefit of oral collagen for skin or joints.
Omena 6000: Ingredients, Price, & Availability
Meet Omena 6000: the locally sourced, affordable mass gainer created by Kenyan bodybuilders
Anabolic Window: Does It Matter?
Recent studies indicate that no scientific evidence supports an anabolic response to feeding during post-exercise recovery.
Complete Creatine Guide for Kenyans: Benefits, Prices & Where to Buy 2025
Everything you need to know about creatine in Kenya: what it does, whether it's worth the money, and where to find the best deals.
Is Greek-Style Yoghurt Actually Greek Yoghurt?
If you’re after protein, Greek‑style won’t cut it; it’s often only 3-4g versus 10g per 100g in authentic strained greek yoghurt.
A Practical Guide to Sustainable Weight Loss for Kenyans
The uncomfortable truth about why Kenyans' weight loss efforts fail and what actually works.
Plant vs. Animal Protein: The Source actually Matters - New Research
New research reveals the truth about plant versus animal protein for building muscle... and what it means for budget-conscious Kenyans.
Why Your Daily Protein Goal is Non-Negotiable for Kenyan Athletes
Discover why hitting your daily protein target is crucial for muscle building, recovery, and performance in Kenya's demanding environment.
Complete Nutrition Guide for Kenyans Beginning Their Fitness Journey on a Budget
Everything you need to know about nutrition as a beginner.
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
Nduma (Taro, Dasheen) is not arrowroot — Nutrition Facts and Health Benefits
What is Omena's Actual Protein Content?
Understanding how Omena's protein content per 100g compares to other popular sources of protein