Zakudya za calorie
| bowa | Kalori (kcal) | mapuloteni (magalamu) | mafuta (magalamu) | Zakudya (magalamu) |
| Bowa wa oyisitara | 33 | 3.3 | 0.4 | 6.1 |
| Ginger wa bowa | 17 | 1.9 | 0.8 | 0.5 |
| Morel bowa | 31 | 3.1 | 0.6 | 5.1 |
| Bowa loyera | 34 | 3.7 | 1.7 | 1.1 |
| Bowa loyera, zouma | 286 | 30.3 | 14.3 | 9 |
| Chanterelle bowa | 19 | 1.5 | 1 | 1 |
| Bowa bowa | 22 | 2.2 | 1.2 | 0.5 |
| Bowa boletus | 20 | 2.1 | 0.8 | 1.2 |
| Bowa limafuna bowa | 22 | 3.3 | 0.5 | 1.2 |
| Bowa Russula | 19 | 1.7 | 0.7 | 1.5 |
| bowa | 27 | 4.3 | 1 | 0.1 |
| Bowa la Shiitake | 34 | 2.2 | 0.5 | 6.8 |
| Bowa lokazinga mafuta masamba | 270 | 11.3 | 24.4 | 1.2 |
| Bowa wokazinga ndi mbatata | 114 | 3.9 | 5.2 | 12.7 |
| Bowa ankaphika | 188 | 6.5 | 16.6 | 3.2 |
| Bowa wa Hodgepodge | 18 | 0.5 | 1.2 | 1.3 |
| Stewed bowa ndi mbatata | 117 | 4 | 6.4 | 10.7 |
M'matawuni otsatirawa, mfundo zowunikira zomwe zimapitilira mavitamini (mchere) tsiku lililonse. Wodulira mzere pansi adawonetsera mitengo kuyambira 50% mpaka 100% yamtengo wapatali watsiku ndi tsiku wa vitamini (mchere).
Mavitamini omwe ali mu bowa:
| bowa | vitamini A | vitamini B1 | vitamini B2 | vitamini C | vitamini E | Vitamini PP |
| Bowa wa oyisitara | 0 mcg | 0.12 mg | 0.35 mg | 0 mg | 0 mg | 4.9 mg |
| Ginger wa bowa | 0 mcg | 0.07 mg | 0.2 mg | 6 mg | 0 mg | 0 mg |
| Morel bowa | 0 mcg | 0.07 mg | 0.2 mg | 0 mg | 0 mg | 2.2 mg |
| Bowa loyera | 0 mcg | 0.04 mg | 0.3 mg | 30 mg | 0.9 mg | 5 mg |
| Bowa loyera, zouma | 0 mcg | 0.24 mg | 7.4 mg | |||
| Chanterelle bowa | 142 ga | 0.01 mg | 0.35 mg | 34 mg | 0.5 mg | 4.9 mg |
| Bowa bowa | 0 mcg | 0.02 mg | 0.38 mg | 11 mg | 0.1 mg | 10.3 mg |
| Bowa boletus | 0 mcg | 0.07 mg | 0.22 mg | 6 mg | 0.1 mg | 6.3 mg |
| Bowa limafuna bowa | 0 mcg | 0.02 mg | 0.45 mg | 6 mg | 0.1 mg | 9 mg |
| Bowa Russula | 0 mcg | 0.01 mg | 0.3 mg | 12 mg | 0.1 mg | 6.4 mg |
| bowa | 2 mg | 0.1 mg | 0.45 mg | 7 mg | 0.1 mg | 4.8 mg |
| Bowa la Shiitake | 0 mcg | 0.01 mg | 0.22 mg | 0 mg | 0 mg | 3.9 mg |
| Bowa lokazinga mafuta masamba | 0 mcg | 0.05 mg | 0.81 mg | 7 mg | 14.5 mg | |
| Bowa wokazinga ndi mbatata | 2 mg | 0.08 mg | 0.19 mg | 10.5 mg | 2.1 mg | 3.2 mg |
| Bowa ankaphika | 15 p | 0.04 mg | 0.5 mg | 3.9 mg | 7.4 mg | 8.5 mg |
| Bowa wa Hodgepodge | 9 mcg | 0.01 mg | 0.04 mg | 1.8 mg | 0.2 mg | 0.6 mg |
| Stewed bowa ndi mbatata | 13 mcg | 0.07 mg | 0.23 mg | 7.8 mg | 2 mg | 4 mg |
Zomwe zili mu mineral substances mu bowa:
| bowa | Potaziyamu | kashiamu | mankhwala enaake a | Phosphorus | Sodium | Iron |
| Bowa wa oyisitara | 420 mg | 3 mg | 18 mg | 120 mg | 18 mg | 1.3 p |
| Ginger wa bowa | 310 mg | 6 mg | 8 mg | 41 mg | 6 mg | 2.7 p |
| Morel bowa | 411 mg | 43 mg | 19 mg | 194 mg | 21 mg | 12.2 p |
| Bowa loyera | 468 mg | 13 mg | 15 mg | 89 mg | 6 mg | 0.5 mcg |
| Bowa loyera, zouma | 107 mg | 102 mg | 606 mg | 41 mg | 4.1 mcg | |
| Chanterelle bowa | 450 mg | 4 mg | 7 mg | 44 mg | 3 mg | 0.7 p |
| Bowa bowa | 400 mg | 5 mg | 20 mg | 45 mg | 5 mg | 0.8 p |
| Bowa boletus | 443 mg | 6 mg | 15 mg | 171 mg | 3 mg | 0.3 mcg |
| Bowa limafuna bowa | 404 mg | 3 mg | 16 mg | 70 mg | 6 mg | 0.3 mcg |
| Bowa Russula | 269 mg | 4 mg | 11 mg | 40 mg | 4 mg | 0.6 p |
| bowa | 530 mg | 4 mg | 15 mg | 115 mg | 6 mg | 0.3 mcg |
| Bowa la Shiitake | 304 mg | 2 mg | 20 mg | 112 mg | 9 mg | 0.4 p |
| Bowa lokazinga mafuta masamba | 1044 mg | 40 mg | 44 mg | 241 mg | 470 mg | 1.7 mcg |
| Bowa wokazinga ndi mbatata | 519 mg | 19 mg | 22 mg | 84 mg | 194 mg | 0.9 p |
| Bowa ankaphika | 634 mg | 72 mg | 28 mg | 137 mg | 445 mg | 1 p |
| Bowa wa Hodgepodge | 97 mg | 9 mg | 4 mg | 18 mg | 235 mg | 0.6 p |
| Stewed bowa ndi mbatata | 515 mg | 25 mg | 13 mg | 95 mg | 223 mg | 0.9 p |