Add to my diary
Ghanaian waakye
Enjoy in moderationWaakye: 694 kcal/400g — cơm đậu gà trứng Ghana.
Lời khuyên: Nửa phần, ít dầu, giữ đậu và trứng.
694 kcal per serving
Where the calories come from
- Protein33.15 g · 19%
- Carbohydrate70.77 g · 41%
- Fat29.88 g · 39%
Estimated, per 400 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 400 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 694.4 kcal | 35% |
| Protein | 33.2 g | 66% |
| Carbohydrate | 70.8 g | 26% |
| of which net carbs (carbs minus fibre) | 65.5 g | — |
| of which sugars | 2.2 g | — |
| of which added sugars | 0.4 g | 1% |
| Fat | 29.9 g | 38% |
| of which saturated fat | 6.6 g | 33% |
| Fibre | 5.3 g | 19% |
| Sodium | 890.8 mg | 39% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 103.2 µg RAE | 11% |
| Vitamin C | 8.1 mg | 9% |
| Vitamin D | 0.9 µg | 5% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 31.7 µg | 26% |
| Thiamin (B1) | 0.2 mg | 17% |
| Riboflavin (B2) | 0.4 mg | 31% |
| Niacin (B3) | 7.4 mg | 46% |
| Vitamin B6 | 0.6 mg | 35% |
| Folate (B9) | 87.6 µg | 22% |
| Vitamin B12 | 0.7 µg | 29% |
| Calcium | 82.4 mg | 6% |
| Iron | 2.8 mg | 16% |
| Magnesium | 69.6 mg | 17% |
| Phosphorus | 344.0 mg | 28% |
| Potassium | 544.0 mg | 12% |
| Zinc | 3.2 mg | 29% |
| Selenium | 44.4 µg | 81% |
| Copper | 0.3 mg | 33% |
| Manganese | 1.2 mg | 52% |
| Iodine | 84.4 µg | 56% |
| Cholesterol | 212.8 mg | — |
% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.
Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.
Top vitamins & minerals
% Daily Value per 400 g serving — estimated.
Health score
61 / 100 · Good
Formula: protective index 66 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 61, clamped to 1–100.
A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.
Glycaemic index: High GI. Raises blood sugar quickly — best in smaller portions. No numeric GI value is listed — the data only records the band.
Nutrition — 100 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 173.6 kcal | 9% |
| Protein | 8.3 g | 17% |
| Carbohydrate | 17.7 g | 6% |
| of which net carbs (carbs minus fibre) | 16.4 g | — |
| of which sugars | 0.6 g | — |
| of which added sugars | 0.1 g | 0% |
| Fat | 7.5 g | 10% |
| of which saturated fat | 1.7 g | 9% |
| Fibre | 1.3 g | 5% |
| Sodium | 222.7 mg | 10% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 25.8 µg RAE | 3% |
| Vitamin C | 2.0 mg | 2% |
| Vitamin D | 0.2 µg | 1% |
| Vitamin E | 0.5 mg | 3% |
| Vitamin K | 7.9 µg | 7% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 1.9 mg | 12% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 21.9 µg | 5% |
| Vitamin B12 | 0.2 µg | 8% |
| Calcium | 20.6 mg | 2% |
| Iron | 0.7 mg | 4% |
| Magnesium | 17.4 mg | 4% |
| Phosphorus | 86.0 mg | 7% |
| Potassium | 136.0 mg | 3% |
| Zinc | 0.8 mg | 7% |
| Selenium | 11.1 µg | 20% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.3 mg | 13% |
| Iodine | 21.1 µg | 14% |
| Cholesterol | 53.2 mg | — |
% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.
Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.
Suitable for
Allergens
Ingredients
- Cơm/nếp/cháo — 180 g
- Gà/vịt — 72 g
- Dầu/mỡ — 15 g
- Muối — 2 g
- Đậu — 36 g
- Trứng — 40 g
- Cà chua — 20 g
- Hành — 14 g
- Gari — 21 g
How it is made
Kho/hầm 85–98°C >10 phút — protein đông, nước rút, đường caramel (nước màu).
Good to know
What is good
- Đạm 33g
- Xơ 5g
Watch out for
- 694 kcal
- Natri 891mg
Healthier swaps
Portion sizes
- Serving — 400 g
- Serving — 200 g
How long to burn this off
Estimated time to burn the calories of the portion below — pick a portion and the times update.
694 kcal per 400 g portion · at 70 kg
Using the default 70 kg — sign in and set your weight for numbers based on your body.
Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.
Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.
Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve
Similar dishes
Valencian paellaRice & cereals642 kcalP 31g · C 61g · F 30gper 400 g servingEnjoy in moderation
Chicken biryaniRice & cereals665 kcalP 31g · C 62g · F 32gper 400 g servingEnjoy in moderation
Latin chicken riceRice & cereals618 kcalP 30g · C 58g · F 29gper 400 g servingEnjoy in moderation
Levantine maqlubaRice & cereals618 kcalP 30g · C 58g · F 29gper 400 g servingEnjoy in moderation
Hyderabadi biryaniRice & cereals605 kcalP 27g · C 58g · F 29gper 350 g servingEnjoy in moderation
MachboosRice & cereals558 kcalP 26g · C 51g · F 27gper 350 g servingEnjoy in moderation