OpenNutrition

AboutDownload
Ugali

Ugali

EverydayCooked

Ugali (pronounced 'oo-ga-lee') is a dense, dough-like cornmeal porridge that serves as a dietary staple across East Africa. Made by cooking maize flour in water until reaching a thick, malleable consistency, it's traditionally torn into pieces to scoop stews, vegetables, or grilled meats. This gluten-free dish provides sustained energy through complex carbohydrates but is low in fat and protein, making portion awareness important for balanced nutrition.

Macro Impact

A 1 cup serving contains 648 calories, 14g protein, 135g carbs, and 6g fat.

Calorie Burn

How long would it take to burn off 648 calories?
Walking3.5 mph, moderate pace
2 hours 31 min
YogaModerate effort, gentle pace
1 hour 50 min
SwimmingModerate effort, freestyle
1 hour 23 min
Biking12-14 mph, moderate effort
1 hour 7 min
StairsStair climbing, moderate pace
1 hour 15 min
Running5 mph (12 min/mile)
55 min

Nutrition Facts

Serving size1 cup (240 g)
Amount per serving
Calories648
% Daily Value*
Total Fat6g
8%
Saturated Fat2g
11%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat2g
Cholesterol0mg
0%
Sodium12mg
1%
Total Carbohydrate135g
49%
Dietary Fiber4g
13%
Total Sugars1g
Includes Added Sugars0g
0%
Protein14g
Vitamin D0mcg
0%
Calcium19mg
1%
Iron6mg
33%
Potassium360mg
8%

* 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
135 / 275 g
49%
Fiber
4 / 28 g
13%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
6 / 78 g
8%
Monounsaturated
2 / 31 g
7%
Polyunsaturated
2 / 23 g
8%
Saturated
2 / 23 g
9%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
5%
Omega 6
2 / 19 g
9%
Omega 9
2 g
Protein
Protein
14 / 80 g
18%
Amino Acids
Histidine
0 / 3 g
12%
Isoleucine
1 / 2 g
44%
Leucine
1 / 3 g
43%
Lysine
0 / 2 g
18%
Methionine
0 / 1 g
24%
Phenylalanine
1 / 2 g
50%
Threonine
1 / 1 g
54%
Tryptophan
0 / 0 g
91%
Valine
1 / 2 g
40%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
1 / 1 mg
42%
Riboflavin, B2
0 / 1 mg
20%
Niacin, B3
4 / 15 mg
24%
Pantothenic Acid, B5
1 / 5 mg
24%
Pyridoxine, B6
1 / 1 mg
55%
Biotin, B7
5 / 30 mcg
16%
Cobalamin, B12
0 / 2 mcg
0%
Folate
72 / 400 mcg
18%
Vitamin A
24 / 800 mcg
3%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
3%
Vitamin K
1 / 105 mcg
0%
Minerals
Calcium
19 / 1k mg
2%
Copper
0 / 1 mg
27%
Iron
6 / 13 mg
46%
Magnesium
60 / 370 mg
16%
Manganese
1 / 2 mg
35%
Phosphorous
192 / 700 mg
27%
Potassium
360 / 3k mg
12%
Selenium
5 / 55 mcg
9%
Sodium
12 / 2.3k mg
1%
Zinc
1 / 10 mg
13%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
12 / 2.3k mg
1%
Other
Ethyl Alcohol
0 g
Water
60 g
Caffeine
0 mg
Choline
24 mg
Taurine
0 mg

References

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

    Disclaimer & Important Notices

    1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

    2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

    3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

    By using this database, you acknowledge and explicitly agree to these terms.

    © 2025 Snackbar Apps LLC