Bobotie (South African Curried Meat Casserole) Recipe
Bobotie (South African Curried Meat Casserole) has a very high-calorie, average-carb, high-fat and very high-protein content. It is a good source of Iron, Vitamin B6, Vitamin B12 and Niacin.
The food contains 24.2g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and average 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 33.1 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and average PUFA.
It a good source of Vitamin B6 and Vitamin B12.
It gives a good yield of Iron at 5 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 an average density of Sodium, it is suitable 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 a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to South African cuisine. Ideally consumed as a Main Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 41, for Bobotie (South African Curried Meat Casserole), and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 26% | |
| Calories from Fat | 55% | |
| Calories from Carbs | 19% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- Very high in Niacin
- High in Iron
- Very high in Vitamin B12
Why this is bad for you
- Very high in Cholesterol
- Very high in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 73.4 IU | 1.5% | Mid 40% | Average |
| Retinol | 18.2 mcg | |||
| Vitamin C | 1.9 mg | 3.1% | Mid 40% | Average |
| Vitamin D | 9.3 IU | 2.3% | Top 30% | High |
| Thiamin | 0 mg | |||
| Riboflavin | 0 mg | |||
| Niacin | 3.7 mg | 18.7% | Top 30% | High |
| Vitamin B6 | 0.47 mg | 23.4% | Top 10% | Very High |
| Folate | 17.8 mcg | 4.4% | Mid 40% | Average |
| Folic Acid | 3.3 mcg | |||
| Vitamin B12 | 1.9 mcg | 31.2% | Top 10% | Very High |
| Pantothenic Acid | 0.47 mg | 4.7% | Mid 40% | Average |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 53.3 mg | 5.3% | Mid 40% | Average |
| Iron | 2.3 mg | 13% | Top 10% | Very High |
| Magnesium | 22 mg | 5.5% | Mid 40% | Average |
| Phosphorus | 170.6 mg | 17.1% | Top 30% | High |
| Potassium | 331.3 mg | 9.5% | Top 10% | Very High |
| Sodium | 88.6 mg | 3.7% | Mid 40% | Average |
| Zinc | 3.3 mg | 21.8% | Top 10% | Very High |
| Copper | 0 mg | |||
| Manganese | 0 mg | |||
| Selenium | 15 mcg | 21.4% | Top 30% | High |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 11.3 g | 3.8% | Mid 40% | Average |
| Dietary Fiber | 0.79 g | 3.2% | Mid 40% | Average |
| Sugars | 6.2 g | |||
| Glucose | 1.9 mg | |||
| Fructose | 1.9 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 15.5 g | 30.9% | Top 10% | Very High |
| Tryptophan | 0 mg | |||
| Threonine | 0.5 mg | |||
| Isoleucine | 0.5 mg | |||
| Leucine | 0.5 mg | |||
| Lysine | 1.4 mg | |||
| Methionine | 0.5 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.5 mg | |||
| Tyrosine | 0.5 mg | |||
| Valine | 0.9 mg | |||
| Arginine | 0.9 mg | |||
| Histidine | 0.5 mg | |||
| Alanine | 0.9 mg | |||
| Aspartic Acid | 1.4 mg | |||
| Glutamic Acid | 2.3 mg | |||
| Glycine | 0.9 mg | |||
| Proline | 0.5 mg | |||
| Serine | 0.5 mg | |||
| Hydroxyproline | 0.5 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 14.4 g | 22.1% | Top 30% | High |
| Saturated Fat | 5.1 g | 25.7% | Top 30% | High |
| Monounsaturated Fat | 5.6 g | |||
| Polyunsaturated Fat | 1.9 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 0.9 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 511 Calories from Fat 277
% Daily Value *
Total Fat 30.8 g 47.4%
Saturated Fat 11 g 55%
Trans Fat
Cholesterol 170.5 mg 56.8%
Sodium 189.6 mg 7.9%
Total Carbohydrates 24.2 g 8.1%
Dietary Fiber 1.7 g6.8%
Sugars 13.3 g
Protein 33.1 g 66.2%
Vitamin A 3.1% Vitamin C 6.7%
Calcium 11.4% Iron 27.8%
*Based on a 2000 Calorie diet
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