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Traditional starchy porridge-like dish
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Kova wa (240 g) has 221 calories. That works out to 92 calories per 100 g. It contains 48.2 g of carbs, 4.3 g of protein, 1 g of fat and 2.9 g of fiber. Its 0.3 mg of Manganese covers 15% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 240 g
221
KCAL / 240G
Carbs
48.2g
· 18% DV
Protein
4.3g
· 9% DV
Fat
1g
· 1% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 88% · Protein 8% · Fat 4%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 221 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.19 g | 1% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 48.2 g | 18% |
| Fiber | 2.9 g | 10% |
| Protein | 4.3 g | 9% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 221 kcal |
| 1 tablespoon (mini) | 18 g | 17 kcal |
| 100 g | 100 g | 92 kcal |
| 1 serving (small) | 150 g | 138 kcal |
| 1 cup (small) | 180 g | 166 kcal |
| 1 serving (medium) | 250 g | 230 kcal |
| 1 cup (large) | 320 g | 294 kcal |
| 1 serving (large) | 350 g | 322 kcal |
Calculated from 92 calories per 100 g.
Kova wa is a traditional, starchy porridge-like dish made from minimally processed grain. Recipes can vary by place and household, so the name does not necessarily refer to one fixed grain or exact method.
Kova wa is grain-based and is commonly cooked with liquid to make a porridge. The specific grain and any additional ingredients can vary by recipe, so a particular grain should not be assumed for every version.
Kova wa is made by combining grain or grain flour with liquid and cooking it until it thickens. Add the grain gradually and stir as it cooks to help produce a smooth porridge.
No, Kova wa is not necessarily oatmeal. It is a porridge-like grain dish, while oatmeal specifically uses oats; the grain used for Kova wa can depend on the local recipe.
Kova wa has a mild, grain-based taste when served plain. Its flavor can change with the grain and with additions such as seasoning, fruit, or other ingredients used in a particular version.
Kova wa is commonly served hot, soon after cooking, when it has a soft porridge texture. It can thicken as it cools, so stir in a little liquid when reheating if you prefer it looser.
Kova wa can be served plain or paired with foods that suit the meal. For a savory plate, serve it with vegetables or another savory accompaniment; for a sweeter bowl, add fruit.
Yes, you can use milk for some or all of the cooking liquid if it suits your recipe. Milk makes Kova wa richer than a water-based version, so stir regularly to keep it from sticking.
Leftover Kova wa can be kept in a covered container in the refrigerator. Cool it promptly after cooking, and check its smell and appearance before eating; it may become thicker during storage.
Yes, Kova wa can be frozen in an airtight container, though its texture may change after thawing. Thaw it in the refrigerator and reheat it with a little liquid, stirring until smooth.
Vitamins
B1
0.1mg · 8% DV
B6
0.12mg · 7% DV
B3
0.96mg · 6% DV
B5
0.29mg · 6% DV
Minerals
Manganese
0.34mg · 15% DV
Copper
0.12mg · 13% DV
Phosphorus
67mg · 10% DV
Iron
1.2mg · 7% DV
Potassium ⭐
130mg · 4% DV
Sodium
7.2mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 221 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Kova wa is a traditional grain porridge, made by cooking grain with water until it becomes soft and spoonable. The name alone does not identify a particular grain or a specific place of origin, so the exact preparation can vary with local ingredients and custom.
Its mild flavour and smooth, thick texture work with either savoury or sweet accompaniments. Serve it warm as a simple breakfast or side, adding vegetables or a protein-rich dish for a more rounded meal; milk, fruit or a little spice can suit a sweeter version. Kova wa is mainly a source of carbohydrate, with relatively little protein, so pairing it with beans, eggs or yoghurt can make the meal more filling.
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.19g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.