Samp

Samp

Grain

Item Rating: 78/100

1 serving (100 grams) contains 120 calories, 4.0 grams of protein, 1.0 grams of fat, and 25.0 grams of carbohydrates.

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285.7
calories
9.5
protein
59.5
carbohydrates
2.4
fat

Nutrition Information

1 cup (238.1g)
Calories
285.7
% Daily Value*
Total Fat 2.4 g 3%
Saturated Fat 0.5 g 2%
Polyunsaturated Fat 0 g
Cholesterol 0 mg 0%
Sodium 11.9 mg 0%
Total Carbohydrates 59.5 g 21%
Dietary Fiber 4.8 g 17%
Sugars 0 g
protein 9.5 g 19%
Vitamin D 0 mcg 0%
Calcium 23.8 mg 1%
Iron 3.6 mg 20%
Potassium 357.1 mg 7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar
🧂 Low sodium
🧂 Low salt

Source of Calories

80.0%
12.8%
7.3%
Fat: 21 cal (7.3%)
Protein: 38 cal (12.8%)
Carbs: 238 cal (80.0%)

About Samp

Samp, a traditional South African dish, is made from dried corn kernels that are hulled and cracked, creating a texture similar to coarsely ground hominy. This staple food is often enjoyed in African cuisine and paired with beans, meat, or vegetables for a hearty and satisfying meal. High in carbohydrates, Samp serves as an excellent source of energy, making it a diet staple in communities relying on nutrient-dense, affordable foods. It contains dietary fiber, which supports digestion, and small amounts of protein. However, its fat content is minimal, and it lacks several essential nutrients considered vital for a balanced diet, like vitamins and minerals. Often enjoyed in moderation, Samp is versatile and filling, ideal for those seeking a plant-based and cost-effective option to add variety to their meals. When combined with nutrient-rich ingredients, it can become a wholesome component of a balanced diet.