Calorie guide

Calories in Nigerian food

Calories, protein, carbs and fat for 91 foods, per wrap, ladle and plate: the portions you actually eat. Every swallow is counted as prepared, not as the dry flour most sites quote.

Swallow

Eba (Garri)
1 wrap (200g)
189 kcal
Pounded Yam
1 wrap (200g)
207 kcal
Amala
1 wrap (200g)
169 kcal
Fufu / Akpu
1 wrap (200g)
210 kcal
Lafun (Cassava flour)
1 wrap (200g)
209 kcal
Semo
1 wrap (200g)
234 kcal
Tuwo Shinkafa
1 wrap (200g)
218 kcal
Wheat Swallow
1 wrap (200g)
204 kcal

Soups

Egusi Soup
1 ladle (150g)
306 kcal
Efo Riro
1 ladle (150g)
181 kcal
Ewedu
1 ladle (100g)
42 kcal
Ogbono Soup
1 ladle (150g)
273 kcal
Okra Soup (Ila)
1 ladle (150g)
162 kcal
Banga Soup
1 ladle (150g)
321 kcal
Afang Soup
1 ladle (150g)
246 kcal
Edikaikong
1 ladle (150g)
258 kcal
Bitterleaf Soup (Onugbu)
1 ladle (150g)
219 kcal
Oha Soup
1 ladle (150g)
230 kcal
Nsala (White Soup)
1 ladle (150g)
189 kcal
Gbegiri
1 ladle (150g)
162 kcal
Goat Pepper Soup
1 bowl (250g)
262 kcal
Catfish Pepper Soup
1 bowl (300g)
282 kcal

Stews

Obe Ata (Palm oil stew)
2 tbsp (70g)
99 kcal
Tomato Stew
2 tbsp (70g)
58 kcal
Ayamase (Ofada stew)
2 tbsp (70g)
141 kcal

Rice

Jollof Rice
1 plate (300g)
466 kcal
White Rice
1 plate (300g)
391 kcal
Nigerian Fried Rice
1 plate (300g)
510 kcal
Ofada Rice
1 plate (250g)
332 kcal
Coconut Rice
1 plate (300g)
525 kcal
Native Rice (Palm oil rice)
1 plate (300g)
540 kcal

Beans

Boiled Beans (Ewa)
1 cup (240g)
385 kcal
Beans Porridge
1 plate (290g)
471 kcal
Ewa Agoyin
1 plate (250g)
478 kcal
Moi Moi
1 wrap (200g)
218 kcal
Akara
3 balls (60g)
132 kcal

Yam and plantain

Boiled Yam
4 slices (200g)
179 kcal
Fried Yam (Dundu)
1 serving (150g)
345 kcal
Asaro (Yam porridge)
1 plate (300g)
390 kcal
Dodo (Fried plantain)
5 slices (80g)
189 kcal
Boli (Roasted plantain)
1 medium (150g)
238 kcal

Meat and fish

Suya
1 stick (100g)
245 kcal
Asun (Peppered goat)
1 serving (100g)
233 kcal
Fried Fish (Titus)
1 medium (120g)
288 kcal
Peppered Chicken
1 piece (120g)
275 kcal
Ponmo (Cow skin)
1 serving (100g)
110 kcal
Nkwobi
1 plate (200g)
500 kcal
Isi Ewu
1 plate (200g)
518 kcal
Goat Meat (Stewed)
1 serving (100g)
143 kcal
Beef (Stew meat)
1 serving (100g)
194 kcal

Street food and snacks

Puff Puff
5 balls (100g)
328 kcal
Chin Chin
1 handful (50g)
233 kcal
Meat Pie
1 medium (120g)
362 kcal
Kuli Kuli
1 handful (40g)
208 kcal
Kilishi
1 pack (50g)
200 kcal
Roasted Groundnut
1 handful (40g)
227 kcal
Agege Bread
2 slices (80g)
211 kcal
Abacha
1 plate (200g)
442 kcal
Boiled Corn
1 cob (150g)
144 kcal

Breakfast

Pap / Akamu / Ogi
1 bowl (300g)
90 kcal
Custard
1 bowl (300g)
195 kcal
Indomie (1 pack)
1 pack (70g dry)
321 kcal
Egg Sauce
1 serving (150g)
220 kcal

Drinks

Zobo (unsweetened)
1 glass (250ml)
12 kcal
Kunu
1 glass (250ml)
155 kcal
Chapman
1 glass (300ml)
135 kcal
Malt Drink
1 bottle (330ml)
224 kcal
Garri Soakings
1 cup (60g dry)
214 kcal

Everyday staples

Egg
1 large (50g)
72 kcal
Chicken Breast
100g cooked
165 kcal
Sardines (tinned)
1 tin (95g)
198 kcal
Mackerel (Grilled)
1 medium (120g)
227 kcal
Sliced Bread
2 slices (60g)
159 kcal
Spaghetti (cooked)
1 plate (250g)
395 kcal
Irish Potato (boiled)
1 serving (200g)
174 kcal
Sweet Potato (boiled)
1 medium (150g)
135 kcal
Milo (with milk)
1 mug (250ml)
185 kcal
Powdered Milk
2 tbsp (20g)
99 kcal
Yoghurt (plain)
1 cup (200g)
122 kcal

Fruit

Pawpaw (Papaya)
1 cup (150g)
64 kcal
Mango
1 medium (200g)
120 kcal
Banana
1 medium (120g)
107 kcal
Orange
1 medium (130g)
61 kcal
Pineapple
1 cup (165g)
82 kcal
Watermelon
1 cup (150g)
45 kcal
Guava
1 medium (55g)
37 kcal
Agbalumo (Udara)
2 fruits (100g)
67 kcal
Avocado
1/2 fruit (100g)
160 kcal
Coconut (fresh)
1 piece (80g)
283 kcal
Tiger Nuts
1 handful (40g)
160 kcal
Dates
5 pieces (40g)
113 kcal
Figures come from a study that weighed real portions on Nigerian adults' plates in Ibadan (Sanusi and Olurin, 2012), USDA FoodData Central and the FAO/INFOODS West African food composition table, combined at standard recipe ratios where a dish needed it. They are estimates for a typical home-cooked portion, not lab results for your plate.
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