Calories in Semo

1 wrap (200g) of Semo has about 234 kcal. Most of its energy (83%) comes from carbohydrate. It is the most calorie-dense of the 8 swallows in this guide, weight for weight.

Per 1 wrap (200g)

234

kcal

Protein 8.4g

14% of energy

Carbs 48.6g

83% of energy

Fat 0.8g

3% of energy

Also per serving: fibre 2.5g, sodium 1mg.

Per 100g

Handy for comparing foods served in different amounts, or weighing your own portion.

Calories

117 kcal

Protein

4.2g

Carbohydrate

24.3g

Fat

0.4g

Common questions

How many calories are in Semo?

1 wrap (200g) of Semo has about 234 kcal, with 8.4g protein, 48.6g carbohydrate and 0.8g fat.

How many calories are in 100g of Semo?

About 117 kcal per 100g, with 4.2g protein, 24.3g carbohydrate and 0.4g fat.

Is Semo high in protein?

Moderately. 1 wrap (200g) has 8.4g of protein, 14% of its energy.

Lighter swallows

Fewer calories than Semo, weight for weight.

How accurate is this?

These are prepared swallows, made with water, not the dry flour. Many sites quote the dry flour's value for the swallow on your plate, which overstates a wrap several times over.

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.

Skip the maths

Snap your plate of Semo and CalChopAI counts it for you.

Protein, carbs and fat from one photo, with the soup, the swallow and the palm oil counted separately.

Nigerian swallow ranked by calories →