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Mandazi

Mandazi

EverydayCooked

Mandazi is a lightly sweetened East African fried bread, traditionally shaped into triangular or diamond forms. This popular breakfast and snack item is made from a wheat flour-based dough enriched with coconut milk and often spiced with cardamom, giving it a distinctive flavor profile that sets it apart from other fried breads. The exterior is golden-brown and slightly crispy, while the interior remains soft and fluffy, making it a satisfying accompaniment to tea or coffee.

Macro Impact

A 1 piece serving contains 292 calories, 4g protein, 38g carbs, and 14g fat.

Calorie Burn

How long would it take to burn off 292 calories?
Walking3.5 mph, moderate pace
1 hour 8 min
YogaModerate effort, gentle pace
49 min
SwimmingModerate effort, freestyle
37 min
Biking12-14 mph, moderate effort
30 min
StairsStair climbing, moderate pace
34 min
Running5 mph (12 min/mile)
25 min

Nutrition Facts

Serving size1 piece (70 g)
Amount per serving
Calories292
% Daily Value*
Total Fat14g
18%
Saturated Fat6g
29%
Trans Fat0.2g
Polyunsaturated Fat3g
Monounsaturated Fat5g
Cholesterol19mg
6%
Sodium196mg
9%
Total Carbohydrate38g
14%
Dietary Fiber1g
5%
Total Sugars7g
Includes Added Sugars7g
14%
Protein4g
Vitamin D0mcg
0%
Calcium7mg
1%
Iron0.8mg
4%
Potassium105mg
2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
38 / 275 g
14%
Fiber
1 / 28 g
5%
Sugars
7 g
Added Sugars
7 / 50 g
14%
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
29 g
Fat
Total Fat
14 / 78 g
18%
Monounsaturated
5 / 31 g
17%
Polyunsaturated
3 / 23 g
12%
Saturated
6 / 23 g
25%
Trans
0 g
Cholesterol
19 / 300 g
6%
Omega 3
0 / 5 g
3%
Omega 6
3 / 19 g
14%
Omega 9
0 g
Protein
Protein
4 / 80 g
5%
Amino Acids
Histidine
0 / 3 g
3%
Isoleucine
0 / 2 g
10%
Leucine
0 / 3 g
10%
Lysine
0 / 2 g
9%
Methionine
0 / 1 g
4%
Phenylalanine
0 / 2 g
8%
Threonine
0 / 1 g
13%
Tryptophan
0 / 0 g
15%
Valine
0 / 2 g
10%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
6%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
1 / 15 mg
5%
Pantothenic Acid, B5
0 / 5 mg
4%
Pyridoxine, B6
0 / 1 mg
5%
Biotin, B7
2 / 30 mcg
7%
Cobalamin, B12
0 / 2 mcg
0%
Folate
21 / 400 mcg
5%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
7%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
7 / 1k mg
1%
Copper
0 / 1 mg
8%
Iron
1 / 13 mg
6%
Magnesium
14 / 370 mg
4%
Manganese
0 / 2 mg
10%
Phosphorous
70 / 700 mg
10%
Potassium
105 / 3k mg
4%
Selenium
7 / 55 mcg
13%
Sodium
196 / 2.3k mg
9%
Zinc
0 / 10 mg
4%
Chromium
1 / 30 mcg
2%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
490 / 2.3k mg
21%
Other
Ethyl Alcohol
0 g
Water
14 g
Caffeine
0 mg
Choline
6 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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