West African Chicken and Okra Stew Recipe
West African Chicken and Okra Stew has a high-calorie, low-carb, high-fat and very high-protein content. It is a good source of Vitamin B6, Vitamin C, Thiamin, Niacin and Pantothenic Acid.
The food contains 14g 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. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 53.7 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. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
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.
It has a high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also very high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.
It belongs to West African cuisine. Ideally consumed as a Main Dish.
Based on the composite nutritive standing West African Chicken and Okra Stew has been given a composite ranking of 72, and in moderation.
Calorie Breakdown
| Calories from Protein | 45% | |
| Calories from Fat | 43% | |
| Calories from Carbs | 12% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- Very high in Niacin
- Very high in Vitamin C
- High in Vitamin E
- High in Thiamin
Why this is bad for you
- Very high in Cholesterol
- High in Saturated Fat
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 480 IU | 9.6% | ||
| Vitamin C | 23.1 mg | 38.5% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 4.7 mg | 15.7% | ||
| Thiamin | 0.3 mg | 20.1% | ||
| Riboflavin | 0.32 mg | 18.9% | ||
| Niacin | 27.9 mg | 139.5% | ||
| Vitamin B6 | 1.4 mg | 71.7% | ||
| Folate | 73.2 mcg | 18.3% | ||
| Vitamin B12 | 0.89 mcg | 14.9% | ||
| Pantothenic Acid | 2.1 mg | 20.9% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 117 mg | 11.7% | ||
| Iron | 3.2 mg | 17.5% | ||
| Magnesium | 131.2 mg | 32.8% | ||
| Phosphorus | 560 mg | 56% | ||
| Potassium | 1 mg | 0% | ||
| Sodium | 651.3 mg | 27.1% | ||
| Zinc | 2.9 mg | 19.1% | ||
| Copper | 0.33 mg | 16.7% | ||
| Manganese | 0.61 mg | 30.7% | ||
| Selenium | 39.4 mcg | 56.3% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 14 g | 4.7% | ||
| Dietary Fiber | 4.6 g | 18.4% | ||
| Sugars | 4.6 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 53.7 g | 107.4% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 22.8 g | 35.1% | ||
| Saturated Fat | 4.4 g | 22% | ||
| Monounsaturated Fat | 12.8 g | |||
| Polyunsaturated Fat | 4.5 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 470 Calories from Fat 0
% Daily Value *
Total Fat 22.8 g 35.1%
Saturated Fat 4.4 g 22%
Trans Fat
Cholesterol 115.5 mg 38.5%
Sodium 651.3 mg 27.1%
Total Carbohydrates 14 g 4.7%
Dietary Fiber 4.6 g18.4%
Sugars 4.6 g
Protein 53.7 g 107.4%
Vitamin A 9.6% Vitamin C 38.5%
Calcium 11.7% Iron 17.5%
*Based on a 2000 Calorie diet
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