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Samla Calories
Traditional Somali stew with bread, often made with meat or chicken and vegetables
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 bottle (medium) of Samla (350 g) has 420 calories. That works out to 120 calories per 100 g. It contains 56 g of carbs, 19.3 g of protein, 12.3 g of fat and 6.3 g of fiber. Its 0.2 mg of Copper covers 27% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Samla Nutrition Facts
Selected: 1 bottle (medium) · 350 g
420
KCAL / 350G
Carbs
56g
· 20% DV
Protein
19.3g
· 39% DV
Fat
12.3g
· 16% DV
Fiber
6.3g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 19% · Fat 27%
Samla nutrition facts table · 1 bottle (medium) (350 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 420 kcal | |
| Total fat | 12.3 g | 16% |
| Saturated fat | 3.5 g | 18% |
| Trans fat | 0.04 g | |
| Sodium | 1085 mg | 47% |
| Total carbohydrate | 56 g | 20% |
| Fiber | 6.3 g | 23% |
| Protein | 19.3 g | 39% |
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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How Many Calories in 1 Bottle of Samla?
| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (medium) | 350 g | 420 kcal |
| 100 g | 100 g | 120 kcal |
| 1 cup (medium) | 220 g | 264 kcal |
| 1 bottle (small) | 250 g | 300 kcal |
| 1 serving (small) | 250 g | 300 kcal |
| 1 cup (large) | 300 g | 360 kcal |
| 1 serving (large) | 400 g | 480 kcal |
| 1 bottle (large) | 500 g | 600 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Samla
What is Samla?
Samla is a traditional Somali stew served with bread, commonly made with meat or chicken and vegetables. Recipes vary, so the specific vegetables, seasoning and way the bread is served can differ.
Where does Samla come from?
Samla comes from Somali cuisine. It is traditionally served as a stew with bread, and family or regional recipes may use different combinations of meat, chicken and vegetables.
What is Samla made of?
Samla is typically made with meat or chicken and vegetables, with bread served alongside it. There is no single fixed ingredient list, so the vegetables and seasonings depend on the recipe.
How do you make Samla at home?
To make Samla, simmer meat or chicken with vegetables until tender, then serve the stew with bread. Add ingredients according to how long they need to cook so the vegetables do not turn mushy.
What kind of bread is served with Samla?
Samla is served with bread, but the exact type can vary by recipe and household. Somali flatbreads are one fitting choice; use the bread to scoop up the stew or serve it alongside.
Can Samla be made with chicken instead of meat?
Yes, Samla can be made with chicken instead of other meat. Since chicken may cook faster, adjust the simmering time and add vegetables according to how long each ingredient needs.
What vegetables go into Samla?
Samla can include different vegetables, and there is no universally required combination. Choose vegetables that hold up well in a stew, and add quicker-cooking ones later so they keep their texture.
How is Samla traditionally eaten?
Samla is eaten with bread, which can be used to scoop up the stew. Serve the bread on the side or with the stew according to the recipe; it does not have to be stirred into the pot.
How long does leftover Samla keep in the fridge?
Leftover Samla keeps for a few days in a covered container in the refrigerator. Store the bread separately to prevent it from becoming soggy, and reheat only the portion you plan to eat.
Can you freeze Samla?
Yes, Samla can be frozen, preferably without the bread. Freeze the stew in an airtight container, thaw it safely, then reheat it thoroughly and serve with fresh bread.
Samla Vitamins & Minerals
Vitamins
B12
0.63µg · 26% DV
Biotin
7.7µg · 26% DV
B3
3.85mg · 24% DV
B1
0.28mg · 23% DV
Minerals
Sodium
1085mg · 47% DV
Copper
0.25mg · 28% DV
Selenium
14µg · 25% DV
Phosphorus
168mg · 24% DV
Potassium ⭐
490mg · 14% DV
Samla Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Samla
To burn the 420 calories in 1 bottle (medium) (350 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.
What is Samla?
Samla is a Somali stew commonly made with meat or chicken and vegetables, and served with bread. Recipes vary, but the bread is often used to scoop up the stew and its juices, making the meal hearty and easy to share.
Expect a savoury, warming dish with tender ingredients rather than a single fixed flavour profile. It works well as a main meal at lunch or dinner, with extra bread on the side if desired. Samla provides some protein as well as carbohydrates; for a lighter serving, add more vegetables and keep the bread portion modest.
How Nutritious Is Samla?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
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.
Is Samla Processed?
NOVA 3
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.
Does Samla Contain Allergens?
Contains these allergens:
Which Diets Is Samla Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Samla Fat Profile
SATURATED
3.5g
MONOUNSATURATED
3.85g
POLYUNSATURATED
1.05g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.