Kenyans have become quite health conscious. Evidence of this can be seen in the popularity of fitness TV shows, proliferation of gyms and the increase in healthy food outlets. Many people have now taken up the habit of counting food calories to ensure they only eat the recommended number of calories for their gender, lifestyle and age.

Unfortunately, most online health websites do not provide calorie information for some of Kenya’s favorite dishes. If calorie counting is your thing, you should find the table below useful.

Kenyan Calorie Counter

Food Type Average Number of Calories
150-200 grams of Ugali (average slice/portion served in most restaurants)  365
1 cup of cooked white rice 216
500 grams of fried 80% lean beef or goat (Nusu kilo nyama/mbuzi fry ) 1,500
250 grams of fried 80% lean beef or goat (Nusu kilo nyama/mbuzi fry 750
100 grams of fried 80% lean beef or goat (Nusu kilo nyama/mbuzi fry 300
500 grams of grilled 80% lean beef or goat (Nusu choma) 1,026
250 grams of grilled 80% lean beef or goat (Quarter choma) 523
100 grams of sukumawiki or spinach (saucer portion) 49
Chicken breast fried 260
Chicken breast stewed 186
Chicken leg stewed 206
One whole Tilapia fried fish average 250-300 grams 280
One avocado 89
One banana 89
One cup of tea (two teaspoons of sugar and milk) 92
One boiled egg 155
One fried egg 196
One teaspoon of sugar 16
One slice brown bread 65
One slice white bread 67
One Tusker, Pilsner or whitecap lager beer 132
One Summit lager 35
Glass of wine 85
Double tot of whisky 112

The following are the daily calorie requirements based on gender, age and physical activity.

Gender Age (years) Sedentary Moderately Active Active
Child 2-3 1,000 1,000-1,400 1,000-1,400
Female 4-8

9-13

14-18

19-30

31-50

51+

1,200

1,600

1,800

2,000

1,800

1,600

1,400-1,600

1,600-2,000

2,000

2,000-2,200

2,000

1,800

1,400-1,800

1,800-2,200

2,400

2,400

2,200

2,000-2,200

Male 4-8

9-13

14-18

19-30

31-50

51+

1,400

1,800

2,200

2,400

2,200

2,000

1,400-1,600

1,800-2,200

2,400-2,800

2,600-2,800

2,400-2,600

2,200-2,400

1,600-2,000

2,000-2,600

2,800-3,200

3,000

2,800-3,000

2,400-2,800

Notes:

  • Sedentary refers to a white-collar worker who performs only light physical activity associated with day-to-day life.
  • Moderately active persons engage in physical activity equivalent to walking about 1 km a day in addition to the normal daily activity.
  • Active persons engage in strenuous manual work. They either workout or are engaged in physically demanding occupations such as construction work.

Suggested Reading

How to cook Managu

How to cook ugali

How to get a Flat Tummy