Who doesn’t love biting into a crispy kota packed with chips, polony, cheese, and a variety of toppings in all the right ways? But as more of us become conscious about our health and what we’re eating, questions are being raised about the nutritional value of this beloved street food.
Kotas is a popular township street food usually made with a quarter of a loaf of bread, filled with anything from polony, viennas, cheese and bacon, to potato chips, lettuce, onions and different sauces. Experts warn that all the different ingredients, tasty as they might be, are not so healthy when combined and eaten regularly.
Fezile Masombuka and Malapa Magabyane of Dee Scrumptious in Pretoria are passionate about offering their customers a delicious and satisfying kota.
Highlighting the nutritional benefits of their kota, Magabyane notes, “Cucumbers are high in water content, which helps with hydration, especially during the hot summer months. We also take pride in using fresh potatoes, which are high in vitamins, minerals, and antioxidants.”
“Due to the heat in summer, sometimes the ingredients can spoil, and sometimes the bread isn’t freshly made,” says Magabyane.
To address kota health concerns, Dee Scrumptious has made some adjustments. “We use olive oil for frying, and some of our ingredients are boiled to make the kota healthier.”
Filling and affordable meal
Owner of Kota2Nice Neliswa Mntungwa from Imbali Township in Pietermaritzburg, KwaZulu-Natal shares her love for the iconic township meal, the kota, and how she’s transforming it into a healthier option for customers.
“I fell in love with the kota when I first had it in Pretoria back in 2009. It’s a filling meal at an affordable price and has provided income to many households in townships, so its history is very profound.”
While fast food is often labelled unhealthy, Mntungwa believes that it depends on how the kota is made.
“Depending on the choice of fillings and ingredients, you can have a balanced diet. We offer protein from beef patties and chicken, fibre from brown bread or whole grain options, and a variety of fresh vegetables. We’ve even introduced salads as an alternative to fried chips.”
“The downside is that we can’t always meet all dietary needs. Bread, for instance, is one of the common exclusions from customers’ diets, which changes the entire kota concept.”
Neliswa Mntungwa
Despite this, she encourages customers to opt for healthier alternatives, such as grilled chicken patties, lean proteins, and more vegetables. “For those who still want the taste of a kota, you can choose healthier options like whole grain bread, low-fat cheese, and healthy fats such as avocado or olive oil.”
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According to dietitian Juanita Mapula from Pretoria, the popular township food known as kota offers both advantages and disadvantages when it comes to nutrition and health.
“A kota cures hunger fast because it is readily available in most places and cheaper. It is appetising because of the spices and fatty foods that it contains. The energy from Kota is higher than the one from stable, home-cooked meals,” Mapula says.
High in fat and salt
“It is high in fat, and fat provides more energy than carbohydrates and protein. Because kota is cheap and most people do not have access to food, it also helps with food security.”
She, however, warns that kotas contain excessive amounts of fats and salt, which are dangerous when consumed in large quantities.
“A kota provides a lot of energy, and if it is not utilised, it can be converted to fat, and this will cause overweight and obesity, which are risk factors for 90% of chronic conditions.”
“Kotas also have fewer vitamins and minerals, which come from fruits and vegetables and are essential for the immune system. If the immune system of a person is compromised, they will be at risk of diseases.”
Mapula explains that a balanced diet ideally consists of 25% carbohydrates, 25% protein, and 50% fruits and vegetables, making it challenging for kotas to fit into a balanced diet.
“In most kotas, there are about 60% carbohydrates, 35% protein, and just 5% vegetables, and some kotas don’t include any vegetables at all.”
Dietitian Juanita Mapula
“Processed foods are a key culprit behind the unhealthy nature of kota. Ingredients like Russians, polony, viennas, cheese, and patties are high in salt, which raises concerns when consumed regularly. The chips and atchar used are also high in saturated fats, while the white bread typically used lacks fibre, which is essential for digestive health.”
Despite its nutritional pitfalls, she says there are ways to make a kota healthier. “Use whole wheat or brown bread that is fortified instead of using white that is not fortified.
“Avoid deep-frying chips instead bake them or use an air fryer with healthy spices like garlic, black pepper, rajah, and paprika or vinegar. Avoid using processed meat instead you can make them at home using healthy spices,” she advises.
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