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Jollof rice vs fried rice vs coconut rice: calories compared
4 October 2026 · 1 min read
A plate of jollof rice has about 466 kcal. Fried rice comes to 510 kcal and coconut rice 525 kcal for the same 300g plate. Here is how every Nigerian rice dish compares.
Every rice dish, side by side
Rice dishes from lightest to heaviest, weight for weight
White Rice
kcal per 100g
130
Serving
1 plate (300g)
kcal per serving
391
Fat
0.9g
Ofada Rice
kcal per 100g
133
Serving
1 plate (250g)
kcal per serving
332
Fat
1.5g
Jollof Rice
kcal per 100g
155
Serving
1 plate (300g)
kcal per serving
466
Fat
8.1g
Nigerian Fried Rice
kcal per 100g
170
Serving
1 plate (300g)
kcal per serving
510
Fat
13.5g
Coconut Rice
kcal per 100g
175
Serving
1 plate (300g)
kcal per serving
525
Fat
16.5g
Native Rice (Palm oil rice)
kcal per 100g
180
Serving
1 plate (300g)
kcal per serving
540
Fat
17.4g
Weight for weight, White Rice is the lightest and Native Rice (Palm oil rice) the heaviest. The richer dishes get their extra calories mostly from oil and, for coconut rice, coconut milk: the rice itself is much the same.
Keeping a rice plate lighter
- •Watch the size of the plate before the type of rice. A party plate can be twice a normal one.
- •Count the sides. Fried plantain, a piece of chicken and salad cream add up fast, and none of them are in the figures above.
- •Add protein and vegetables rather than more rice. They fill you up for fewer calories.
Not sure how many calories you need a day? The calculator works it out from your height, weight, age and activity, the same way the app does.
Work out your daily calories →
Figures are estimates for typical home-cooked portions, from measured Nigerian portion studies, USDA FoodData Central and the FAO/INFOODS West African food tables. Not medical advice.
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