Ethiopian Spicy Beef Stew (Key Wat) Recipe
Ethiopian Spicy Beef Stew (Key Wat) has a very high-calorie, average-carb, very high-fat and high-protein content. It is a good source of Iron.
The food contains 15.4g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 18 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its very high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's very high MUFA and average PUFA. In terms of Polyunsaturated Fat content it is ranked in the top 10% of all food items. It is also ranked in the top 10 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It gives a good yield of Iron at 4 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a very high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Ethiopian cuisine. Ideally consumed as a Main Dish.
Based on the composite nutritive standing Ethiopian Spicy Beef Stew (Key Wat) has been given a composite ranking of 9, and sparingly.
Calorie Breakdown
| Calories from Protein | 5% | |
| Calories from Fat | 90% | |
| Calories from Carbs | 4% |
Why this is good for you
- Very high in Protein
- High in Dietary Fiber
- High in Iron
Why this is bad for you
- Very high in Cholesterol
- Very high in Saturated Fat
- Very high in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 0.83 IU | 0.02% | Mid 40% | Average |
| Retinol | 21.9 mcg | |||
| Vitamin C | 3.3 mg | 5.5% | Mid 40% | Average |
| Vitamin D | 9.5 IU | 2.4% | Top 30% | High |
| Thiamin | 0 mg | |||
| Riboflavin | 0 mg | |||
| Niacin | 1.7 mg | 8.3% | Mid 40% | Average |
| Vitamin B6 | 0 mg | |||
| Folate | 5.8 mcg | 1.4% | Bottom 30% | Low |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0.41 mcg | 6.9% | Top 30% | High |
| Pantothenic Acid | 0 mg |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 46.7 mg | 4.7% | Mid 40% | Average |
| Iron | 1.7 mg | 9.2% | Top 30% | High |
| Magnesium | 19.4 mg | 4.9% | Mid 40% | Average |
| Phosphorus | 71.1 mg | 7.1% | Mid 40% | Average |
| Potassium | 246.7 mg | 7% | Top 30% | High |
| Sodium | 713.4 mg | 29.7% | Top 10% | Very High |
| Zinc | 0.83 mg | 5.5% | Mid 40% | Average |
| Copper | 0 mg | |||
| Manganese | 0.83 mg | 41.3% | Top 10% | Very High |
| Selenium | 5.8 mcg | 8.3% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 6.4 g | 2.1% | Bottom 30% | Low |
| Dietary Fiber | 2.1 g | 8.6% | Top 30% | High |
| Sugars | 1.7 g | |||
| Glucose | 0.4 mg | |||
| Fructose | 0.4 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 7.4 g | 14.9% | Mid 40% | Average |
| Tryptophan | 0 mg | |||
| Threonine | 0.4 mg | |||
| Isoleucine | 0.4 mg | |||
| Leucine | 0.4 mg | |||
| Lysine | 0.4 mg | |||
| Methionine | 0 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.4 mg | |||
| Tyrosine | 0 mg | |||
| Valine | 0.4 mg | |||
| Arginine | 0.4 mg | |||
| Histidine | 0 mg | |||
| Alanine | 0.4 mg | |||
| Aspartic Acid | 0.8 mg | |||
| Glutamic Acid | 1.2 mg | |||
| Glycine | 0.4 mg | |||
| Proline | 0 mg | |||
| Serine | 0.4 mg | |||
| Hydroxyproline | 0 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 57.4 g | 88.2% | Top 10% | Very High |
| Saturated Fat | 23.1 g | 115.3% | Top 10% | Very High |
| Monounsaturated Fat | 24 g | |||
| Polyunsaturated Fat | 4.5 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 2.5 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 1373 Calories from Fat 1249
% Daily Value *
Total Fat 138.8 g 213.5%
Saturated Fat 55.8 g 279%
Trans Fat
Cholesterol 184.9 mg 61.6%
Sodium 1726.5 mg 71.9%
Total Carbohydrates 15.4 g 5.1%
Dietary Fiber 5.2 g20.8%
Sugars 4.2 g
Protein 18 g 36%
Vitamin A 0% Vitamin C 13.3%
Calcium 11.3% Iron 22.2%
*Based on a 2000 Calorie diet
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