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Pap, Cooked

Pap, Cooked

EverydayCooked

Pap is a cooked maize porridge that serves as a dietary staple across Southern Africa, similar in preparation to polenta but with a distinctively stiff, smooth texture when fully set. Made by boiling finely ground maize meal, this gluten-free carbohydrate source provides sustained energy while remaining low in fat and protein. It is traditionally served as a versatile base for stews, grilled meats, or vegetable dishes, with consistency varying from soft to firm depending on water content.

Macro Impact

A 1 cup serving contains 167 calories, 5g protein, 33g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 167 calories?
Walking3.5 mph, moderate pace
39 min
YogaModerate effort, gentle pace
28 min
SwimmingModerate effort, freestyle
21 min
Biking12-14 mph, moderate effort
17 min
StairsStair climbing, moderate pace
19 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size1 cup (238 g)
Amount per serving
Calories167
% Daily Value*
Total Fat1g
2%
Saturated Fat0.2g
1%
Trans Fat0g
Polyunsaturated Fat0.5g
Monounsaturated Fat0.5g
Cholesterol0mg
0%
Sodium12mg
1%
Total Carbohydrate33g
12%
Dietary Fiber2g
9%
Total Sugars1g
Includes Added Sugars0g
0%
Protein5g
Vitamin D0mcg
0%
Calcium24mg
2%
Iron0.7mg
4%
Potassium190mg
4%

* 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
33 / 275 g
12%
Fiber
2 / 28 g
9%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
30 g
Fat
Total Fat
1 / 78 g
2%
Monounsaturated
0 / 31 g
2%
Polyunsaturated
0 / 23 g
2%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
3%
Omega 9
0 g
Protein
Protein
5 / 80 g
6%
Amino Acids
Histidine
0 / 3 g
4%
Isoleucine
0 / 2 g
15%
Leucine
0 / 3 g
15%
Lysine
0 / 2 g
10%
Methionine
0 / 1 g
6%
Phenylalanine
0 / 2 g
18%
Threonine
0 / 1 g
20%
Tryptophan
0 / 0 g
15%
Valine
0 / 2 g
14%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
10%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
1 / 15 mg
8%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
3 / 1 mg
220%
Biotin, B7
2 / 30 mcg
8%
Cobalamin, B12
0 / 2 mcg
0%
Folate
12 / 400 mcg
3%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
8%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
24 / 1k mg
2%
Copper
1 / 1 mg
53%
Iron
1 / 13 mg
5%
Magnesium
24 / 370 mg
6%
Manganese
1 / 2 mg
35%
Phosphorous
364 / 700 mg
52%
Potassium
190 / 3k mg
6%
Selenium
34 / 55 mcg
61%
Sodium
12 / 2.3k mg
1%
Zinc
1 / 10 mg
8%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
199 g
Caffeine
0 mg
Choline
14 mg
Taurine
0 mg

References

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

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