Kenya Fish Baked With Tomatoes and Spices (Mtuzi Wa Samaki) Recipe
Kenya Fish Baked With Tomatoes and Spices (Mtuzi Wa Samaki) has a high-calorie, low-carb, average-fat and very high-protein content. It is a good source of Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Niacin.
The food contains 9.9g 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 48.9 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.
Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's average MUFA and average PUFA.
It a good source of Vitamin B6 and Vitamin B12.It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
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 very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
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 89, for Kenya Fish Baked With Tomatoes and Spices (Mtuzi Wa Samaki), and we advise that this food on a regular basis.
Calorie Breakdown
| Calories from Protein | 56% | |
| Calories from Fat | 32% | |
| Calories from Carbs | 11% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- Very high in Niacin
- Very high in Vitamin D
- Very high in Vitamin C
- Very high in Vitamin B12
Why this is bad for you
- High in Cholesterol
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 0.24 IU | 0% | Bottom 30% | Low |
| Retinol | 10.9 mcg | |||
| Vitamin C | 6.8 mg | 11.4% | Top 30% | High |
| Vitamin D | 105.1 IU | 26.3% | Top 10% | Very High |
| Thiamin | 0 mg | |||
| Riboflavin | 0 mg | |||
| Niacin | 3.9 mg | 19.5% | Top 30% | High |
| Vitamin B6 | 0.24 mg | 12.2% | Top 30% | High |
| Folate | 13.4 mcg | 3.3% | Mid 40% | Average |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0.73 mcg | 12.2% | Top 30% | High |
| Pantothenic Acid | 0.24 mg | 2.4% | Mid 40% | Average |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 11.9 mg | 1.2% | Bottom 30% | Low |
| Iron | 0.24 mg | 1.4% | Bottom 30% | Low |
| Magnesium | 18.2 mg | 4.6% | Mid 40% | Average |
| Phosphorus | 142.6 mg | 14.3% | Top 30% | High |
| Potassium | 0.24 mg | 0.01% | Bottom 30% | Low |
| Sodium | 102.7 mg | 4.3% | Mid 40% | Average |
| Zinc | 0.24 mg | 1.6% | Mid 40% | Average |
| Copper | 0 mg | |||
| Manganese | 0 mg | |||
| Selenium | 25.3 mcg | 36.1% | Top 10% | Very High |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 2.41 g | 0.8% | Bottom 30% | Low |
| Dietary Fiber | 0.58 g | 2.3% | Mid 40% | Average |
| Sugars | 1.2 g | |||
| Glucose | 0.5 mg | |||
| Fructose | 0.5 mg | |||
| Lactose | 0 mg | |||
| Maltose | 0 mg | |||
| Galactose | 0 mg |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 11.9 g | 23.8% | Top 30% | High |
| Tryptophan | 0.2 mg | |||
| Threonine | 0.5 mg | |||
| Isoleucine | 0.5 mg | |||
| Leucine | 0.5 mg | |||
| Lysine | 1 mg | |||
| Methionine | 0.2 mg | |||
| Cystine | 0.2 mg | |||
| Phenylalanine | 0.5 mg | |||
| Tyrosine | 0.5 mg | |||
| Valine | 0.5 mg | |||
| Arginine | 0.7 mg | |||
| Histidine | 0.2 mg | |||
| Alanine | 0.7 mg | |||
| Aspartic Acid | 1.2 mg | |||
| Glutamic Acid | 1.9 mg | |||
| Glycine | 0.5 mg | |||
| Proline | 0.5 mg | |||
| Serine | 0.5 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 3 g | 4.7% | Bottom 30% | Low |
| Saturated Fat | 0.41 g | 2.1% | Bottom 30% | Low |
| Monounsaturated Fat | 0.7 g | |||
| Polyunsaturated Fat | 1.2 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 0 g | |||
| Ash | 1.2 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 357 Calories from Fat 112
% Daily Value *
Total Fat 12.5 g 19.2%
Saturated Fat 1.7 g 8.5%
Trans Fat
Cholesterol 72.5 mg 24.2%
Sodium 422.1 mg 17.6%
Total Carbohydrates 9.9 g 3.3%
Dietary Fiber 2.4 g9.6%
Sugars 5.1 g
Protein 48.9 g 97.8%
Vitamin A 0% Vitamin C 46.7%
Calcium 4.9% Iron 5.6%
*Based on a 2000 Calorie diet
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