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Sadza

Sadza

EverydayCooked

Sadza is a thick, cooked maize porridge that serves as the staple carbohydrate source in Zimbabwean cuisine. Made by simmering finely ground cornmeal into a dense, dough-like consistency, it forms the base of meals and is traditionally rolled into balls to scoop up vegetable stews, meats, or fermented greens. This gluten-free staple provides sustained energy through complex carbohydrates while remaining low in fat, and its neutral flavor profile makes it exceptionally versatile across savory pairings.

Macro Impact

A 1 bowl serving contains 496 calories, 11g protein, 102g carbs, and 5g fat.

Calorie Burn

How long would it take to burn off 496 calories?
Walking3.5 mph, moderate pace
1 hour 55 min
YogaModerate effort, gentle pace
1 hour 24 min
SwimmingModerate effort, freestyle
1 hour 4 min
Biking12-14 mph, moderate effort
51 min
StairsStair climbing, moderate pace
58 min
Running5 mph (12 min/mile)
42 min

Nutrition Facts

Serving size1 bowl (400 g)
Amount per serving
Calories496
% Daily Value*
Total Fat5g
6%
Saturated Fat1g
6%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat2g
Cholesterol0mg
0%
Sodium20mg
1%
Total Carbohydrate102g
37%
Dietary Fiber10g
34%
Total Sugars2g
Includes Added Sugars0g
0%
Protein11g
Vitamin D0mcg
0%
Calcium16mg
1%
Iron2mg
11%
Potassium280mg
6%

* 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
102 / 275 g
37%
Fiber
10 / 28 g
34%
Sugars
2 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
7 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
5 / 78 g
6%
Monounsaturated
2 / 31 g
6%
Polyunsaturated
2 / 23 g
7%
Saturated
1 / 23 g
5%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
2%
Omega 6
2 / 19 g
8%
Omega 9
2 g
Protein
Protein
11 / 80 g
14%
Amino Acids
Histidine
0 / 3 g
8%
Isoleucine
1 / 2 g
33%
Leucine
1 / 3 g
34%
Lysine
0 / 2 g
17%
Methionine
0 / 1 g
20%
Phenylalanine
1 / 2 g
32%
Threonine
0 / 1 g
34%
Tryptophan
0 / 0 g
38%
Valine
1 / 2 g
37%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
24%
Riboflavin, B2
0 / 1 mg
10%
Niacin, B3
6 / 15 mg
40%
Pantothenic Acid, B5
1 / 5 mg
24%
Pyridoxine, B6
0 / 1 mg
31%
Biotin, B7
8 / 30 mcg
27%
Cobalamin, B12
0 / 2 mcg
0%
Folate
120 / 400 mcg
30%
Vitamin A
120 / 800 mcg
15%
Vitamin C
12 / 83 mg
15%
Vitamin D
0 / 15 mcg
0%
Vitamin E
2 / 15 mg
13%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
16 / 1k mg
2%
Copper
0 / 1 mg
44%
Iron
2 / 13 mg
15%
Magnesium
40 / 370 mg
11%
Manganese
1 / 2 mg
39%
Phosphorous
140 / 700 mg
20%
Potassium
280 / 3k mg
9%
Selenium
4 / 55 mcg
7%
Sodium
20 / 2.3k mg
1%
Zinc
2 / 10 mg
21%
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
280 g
Caffeine
0 mg
Choline
28 mg
Taurine
0 mg

References

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

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