Quantifying culinary diversity across countries.
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In Netherlands, people consume about 2585 g of food per day, with produce taking the biggest share at 39%, and fish and seafood coming in last at 2%. In South Africa, the daily total is around 1278 g, with grains leading at 35% and fish and seafood at the bottom with 1%.
Grains
Fish and seafood
Produce
Eggs and dairy
Meats
Sugar, fats and nuts
South African cuisine combines indigenous traditions with diverse immigrant influences. What “local food” is depends much on the region.
In the Western Cape, European and Cape Malay roots shape meals: baked goods, savoury-sweet stews, pickles, and fragrant spices with little chili heat. KwaZulu-Natal and Durban show strong Indian influence with spicy curries, curry-filled loaves, and plenty of hot chilies. Rural diets often centre on maize pap, grains, beans, leafy greens, squash, and stews. Across the country, people share a love for meat cooked over fire, relishes add punch, and pap or bread anchors the meal.
Grains 341 G
229 G
30 G
9 G
9 G
3 G
7 G
0 G
0 G
54 G
Grains 444 G
156 G
57 G
222 G
0 G
0 G
4 G
0 G
3 G
2 G
A discussion of South African food starts with maize. Unlike Latin America, where corn is used fresh, ground, and nixtamalized to highlight its flavor, South African maize is mostly a neutral, affordable staple. Sauces, stews, and relishes bring the taste.
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Produce 1016 G
7 G
378 G
213 G
418 G
0 G
Produce 290 G
4 G
106 G
97 G
57 G
0 G
South Africans often use indigenous leafy greens and garden vegetables stewed with pap. Traditional leafy greens, known as morogo, are popular in rural and under-resourced communities. Butternut squash, pumpkin, potatoes, onions, beans, carrots, and tomatoes also feature frequently. Many national dishes (for example chakalaka relish, umngqusho, vegetarian bredie) rely on these vegetables, often combined with beans for added nutrition.
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Meats 166 G
25 G
79 G
44 G
3 G
9 G
6 G
Meats 199 G
107 G
13 G
48 G
8 G
2 G
21 G
Meat matters a lot in South African cooking – people enjoy it whenever possible. The country’s livestock sector is strong, which means South Africans eat more meat on average than elsewhere in Africa. Beef, lamb, mutton, poultry, and also the exotic ostrich, springbok, impala, and sometimes crocodile appear on menus.
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Fish and seafood 56 G
46 G
10 G
Fish and seafood 17 G
16 G
1 G
Meat often gets the spotlight in South African food, yet coastal regions rely heavily on seafood. With access to two oceans, the country has a wide range of fish and shellfish, including kingklip, snoek, hake, kabeljou, sole, mussels, oysters, prawns, rock lobster, and calamari.
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Eggs and dairy 804 G
59 G
712 G
33 G
Eggs and dairy 164 G
20 G
143 G
1 G
Milk and dairy have a long history, though they were never central to the cuisine. Pastoral Bantu communities kept cattle for status, rituals, and milk. A key product is amasi, a thick sour fermented milk similar to yogurt, once essential before refrigeration and often served with pap. European settlement expanded the use of cream, cheese, and butter, but dairy remains less prominent than meat or maize.
SUGARS, FATS AND NUTS 202 G
20 G
127 G
0 G
42 G
13 G
SUGARS, FATS AND NUTS 164 G
2 G
109 G
0 G
48 G
5 G
South Africans enjoy sweets mostly as occasional treats after a meal or with coffee or rooibos tea. Popular options include malva pudding with custard, milk tart, and sweet buns.
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CHERVIL
CHIVES
DILL
MARJORAM
PARSLEY
BAY LEAVES
AFRICAN BASIL
CILANTRO
CURRY LEAVES
CHERVIL
CHIVES
DILL
MARJORAM
PARSLEY
BAY LEAVES
AFRICAN BASIL
CILANTRO
CURRY LEAVES
ANISEED
CARAWAY
JUNIPER BERRIES
MACE
WHITE PEPPER
BLACK PEPPER
CINNAMON
CLOVES
NUTMEG
ALLSPICE
CORIANDER
CUMIN
DRY CHILI
FENNEL SEED
GREEN CARDAMOM
ONION POWDER
PAPRIKA
TURMERIC DRY
ANISEED
CARAWAY
JUNIPER BERRIES
MACE
WHITE PEPPER
BLACK PEPPER
CINNAMON
CLOVES
NUTMEG
ALLSPICE
CORIANDER
CUMIN
DRY CHILI
FENNEL SEED
GREEN CARDAMOM
ONION POWDER
PAPRIKA
TURMERIC DRY
CARROT
CELERY ROOT
CELERY STALKS
LEEK
GARLIC
ONION
BELL PEPPERS
CHILI PEPPERS
GINGER
LEMON
TOMATO
CARROT
CELERY ROOT
CELERY STALKS
LEEK
GARLIC
ONION
BELL PEPPERS
CHILI PEPPERS
GINGER
LEMON
TOMATO
BEER
BUTTER
FRUIT VINEGAR
MAYONNAISE
MUSTARD
DRIED APRICOTS
FRUIT PRESERVES
TOMATO PASTE
WINE VINEGAR
WORCESTERSHIRE SAUCE
BEER
BUTTER
FRUIT VINEGAR
MAYONNAISE
MUSTARD
DRIED APRICOTS
FRUIT PRESERVES
TOMATO PASTE
WINE VINEGAR
WORCESTERSHIRE SAUCE
Though the diversity is huge, South African food leans toward a few directions: bold spice, sweet-savory combinations, tangy sauces, smoke from the braai, and some gentle sourness from fermentation. Many recipes focus on spices; herbs are very subtle.
The constant use of sweet-savory is one of the strongest flavour combinations. Raisins, apricot jam, and dried fruits are added to savory dishes for contrast, like in, for example, bobotie. Cape Malay foods also uses this sweet-savory principle, but also add aromatic complexity and warmth on top. The cuisine prioritizes fragrance and layered spice notes over aggressive spiciness. The essential spice palette includes coriander, curry powder, cumin, turmeric, cinnamon, allspice, nutmeg, cloves and paprika.
If you look at braai marinades and Cape recipes, vinegar and other acids show up over and over. That gives a typical South African plate a sweet-tangy edge.
Compared with many Western European cuisines, there is more sweet + spicy + tangy in the same dish. Compared with very minimalist seafood or vegetable traditions, there is more emphasis on layering and transforming flavours through spice blends, chutneys, smoking, and long cooking.
Many parts of South African cuisine do lean toward spiciness, but not uniformly. For many urban dishes, township foods, or Indian-influenced meals, “spicy” is definitely part of the flavour profile.
CAPE MALAY CURRY POWDER — a traditional blend of cinnamon, cardamom, cumin, coriander, turmeric, and sometimes fennel and fenugreek is used in stews and curries.
RAJAH CURRY POWDER – South Africa’s crown jewel spice blend. Launched by Robertsons in 1938, it has become a household name and market leader in authentic South African curry flavours.
SIX GUN – a bold South African spice blend of salt, paprika, onion, celery, cumin, and cayenne. It is designed to enhance grilled meats, stews and mince. It is a trusted braai companion, bringing smoky, robust flavour with the punch of a six-shooter revolver.
PERI PERI sauce originated from the African Bird’s Eye chili, which is native to Africa, and was then popularized by Portuguese settlers who brought it from Africa to Portugal. Portuguese explorers encountered the spicy chili in Africa, brought it back to Portugal, and blended it with other ingredients to create the sauce now popular worldwide. It’s common in grilled chicken, seafood, livers, and meats at braais.
CHAKALAKA RELISH – a spicy, vegetable-and-bean relish which works as a condiment or a side dish. It features onions, garlic, ginger, bell peppers, carrots, sometimes cabbage, tomatoes, and often baked beans, all simmered with curry powder, paprika, and chili.
MONKEY GLAND SAUCE – a thick, dark sauce balancing sweet, sour, and savoury flavours. Base of chopped onion, garlic, fruit chutney and tomato sauce, with added vinegar, Worcestershire sauce, sugar, black pepper, chili. Used with steaks, burgers, as a dip for onion rings, fries, roast potatoes. Despite its name, the sauce contains no monkey meat or glands!
MRS BALLS CHUTNEY (BLATJANG) – made from dried fruit, often apricots and chillies, cooked with vinegar, sugar, cinnamon, cloves, ginger, and coriander. This Malay-inspired condiment is a staple at braais and pairs with bobotie.
