Ackee and Saltfish: Jamaica's Nutritional Powerhouse

Ackee and saltfish is more than Jamaica's national dish — it's a surprisingly well-balanced meal. Let's break down exactly what's in it.

Full Nutrition Breakdown

Per Serving (approximately 250g, one plate)

Calories: 320 kcal

Protein: 22g

Fat: 20g

Carbs: 12g

Fiber: 4g

Sodium: 680mg

Ackee Nutrition (per 100g, cooked)

Ackee is a unique fruit — it's one of the few fruits that's high in fat rather than carbohydrates.

Calories: 150 kcal

Protein: 3g

Fat: 15g (mostly monounsaturated — the healthy kind)

Carbs: 1g

Potassium: 270mg

Vitamin C: 30mg

Zinc: 1mg

Folate: 40mcg

The fat in ackee is primarily oleic acid — the same heart-healthy fat found in olive oil and avocados.

Saltfish Nutrition (per 100g, soaked and cooked)

Calories: 100 kcal

Protein: 22g

Fat: 1g

Carbs: 0g

Sodium: 500mg (after soaking)

Saltfish is essentially pure protein. The soaking process removes much of the salt, but it remains a higher-sodium food.

Health Benefits

High-Quality Protein

The saltfish provides complete protein with all essential amino acids. Combined with the ackee, you get 22g of protein per serving — comparable to a chicken breast.

Healthy Fats

Ackee's monounsaturated fats support heart health, reduce inflammation, and help with nutrient absorption. This is the same type of fat that makes the Mediterranean diet so well-regarded.

Rich in Potassium

Both ackee and saltfish contribute potassium, which supports blood pressure regulation and muscle function.

B Vitamins and Folate

Ackee is a good source of folate and other B vitamins, important for energy metabolism and cell function.

Zinc

Ackee provides zinc, which supports immune function and wound healing.

How It Fits Into Your Diet

For Weight Loss

At 320 calories with 22g of protein, ackee and saltfish is a satisfying meal that won't blow your calorie budget. Pair it with boiled green bananas instead of fried dumplings to keep calories lower.

For Muscle Building

The protein content is solid. Add an extra portion of saltfish to boost protein to 30g+ per serving.

For Heart Health

The monounsaturated fats from ackee are heart-protective. Just watch the sodium if you have blood pressure concerns — soak the saltfish thoroughly.

Common Pairings and Their Calories

Ackee and saltfish + fried dumplings (3): 320 + 360 = 680 kcal

Ackee and saltfish + boiled green banana (2): 320 + 160 = 480 kcal

Ackee and saltfish + hard dough bread (2 slices): 320 + 200 = 520 kcal

Ackee and saltfish + roasted breadfruit: 320 + 220 = 540 kcal

Track It in CarriFit

CarriFit has detailed entries for ackee and saltfish with variations for different preparation methods — more oil vs. less oil, with vegetables vs. without, and different portion sizes. Get the real numbers for how you actually make it.