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Githeri (maize and beans): Full Macro & Calorie Guide

Githeri (maize and beans) contains 130 kcal per 100g, with 5.0g of protein, 22.0g of carbohydrates, and 1.5g of fat. Low in fat, with just 1.5g per 100g. A vegan-friendly option.

Allergens: None of the major allergens
Dietary: Halal, Kosher, Vegan, Vegetarian
Key Micronutrients (per 100g): Iron 2.00mg, Calcium 30.0mg, Vitamin C 1.0mg

If you want calories for a real cup or portion of githeri, not just per 100g, here's the full breakdown.

Githeri Calories by Serving Size

Serving	Weight	Calories	Protein	Carbs	Fat
Per 100g	100g	130 kcal	5.0g	22.0g	1.5g
1 cup	170g	221 kcal	8.5g	37.4g	2.6g
2 cups	340g	442 kcal	17.0g	74.8g	5.1g
3 cups	510g	663 kcal	25.5g	112.2g	7.7g
1 typical portion	150g	195 kcal	7.5g	33.0g	2.3g
2 typical portions	300g	390 kcal	15.0g	66.0g	4.5g
3 typical portions	450g	585 kcal	22.5g	99.0g	6.8g

These figures scale directly from our own tested githeri value (130 kcal per 100g), using the same ratio for every serving size. A real cup of githeri varies by how tightly it's packed, so treat 170g as a typical, not exact, cup weight.

Is Githeri a Carbohydrate?

Githeri is not a single carbohydrate food, it's a mixed dish of maize and beans, so it genuinely contains a real mix of macronutrients. Per 100g it has 22.0g of carbohydrates (mostly from the maize), alongside 5.0g of protein and 5.0g of fibre, both coming largely from the beans. That combination of carbs, protein and fibre together is exactly why githeri is often described as a more balanced, filling dish than a plain starchy side on its own.

Is Githeri Good for Weight Gain or Weight Loss?

Githeri can fit either goal, it depends on your real portion size and what else you eat that day, not the dish itself. At 130 kcal per 100g, it's a moderate-calorie food, and its real fibre (5.0g per 100g) and protein (5.0g per 100g) content can help with feeling fuller for longer, useful if you're managing your weight down. For weight gain, a larger portion, or pairing it with a higher-calorie side, raises the total without changing the dish. For a plan built around your own real numbers, work out your daily calorie needs with our TDEE Calculator.

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Nutrition Information

Nutrient	Per	Per 100g	% RI*

*Reference Intake of an average adult (8400kJ / 2000kcal)

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Nutritional Overview

Githeri (maize and beans) is a plant-based protein source widely used in soups, stews, and salads. Per 100g serving, it provides 130 kcal of energy, 5.0g of protein, 22.0g of carbohydrates, and 1.5g of fat.

With just 1.5g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

With only 1.0g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

This food is a useful source of iron, providing 2.0mg per 100g. The UK recommended intake is 8.7mg for men and 14.8mg for women per day. Iron is essential for producing haemoglobin, which carries oxygen in the blood. Low iron intake is the most common nutritional deficiency in the UK.

Each 100g serving provides 5.0g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults. Adequate fibre intake supports healthy digestion, helps regulate blood sugar levels, and may reduce the risk of heart disease and bowel cancer.

Each 100g serving contains 0.20g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Githeri (maize and beans) is suitable for vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. If Githeri (maize and beans) is on today's menu, its 130 kcal per 100g is worth logging properly. Our food calories calculator makes that quick.

Frequently Asked Questions

How many calories are in Githeri (maize and beans)?

Githeri (maize and beans) contains 130 kcal per 100g, which is approximately 7% of the recommended daily intake of 2,000 kcal for an average adult.

Is Githeri (maize and beans) low in fat?

Yes, Githeri (maize and beans) contains only 1.5g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is Githeri (maize and beans) low in sugar?

Yes, Githeri (maize and beans) has only 1.0g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Githeri (maize and beans) low in salt?

Yes, Githeri (maize and beans) contains only 0.20g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Githeri (maize and beans) high in fibre?

Yes, Githeri (maize and beans) provides 5.0g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults.

Is Githeri (maize and beans) suitable for vegans?

Yes, Githeri (maize and beans) is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 130 kcal and 5.0g of protein per 100g.

Is Githeri (maize and beans) free from major allergens?

Githeri (maize and beans) does not contain any of the 14 major allergens recognised under UK food law. However, cross-contamination during manufacturing is always possible; always check the packaging for 'may contain' warnings.

Is Githeri (maize and beans) a good source of iron?

Githeri (maize and beans) contains 2.00mg of iron per 100g. The UK recommended daily intake is 8.7mg for men and 14.8mg for women. Iron is essential for red blood cell production and preventing anaemia.

Sources & References

British Nutrition Foundation — UK nutrition science and education
McCance & Widdowson's Composition of Foods — UK food composition tables
USDA FoodData Central — US Department of Agriculture food composition database
NHS Eat Well — UK National Health Service dietary guidance
Food Standards Agency (FSA) — UK food labelling regulations and traffic-light nutrition guidelines

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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