Calories In Nigerian Food - Part 2

by on October 5, 2012

Calories in Beans
In Nigeria, Beans is one of our favourite meals. It is loved by weight loss experts because of its high protein content. This is the calorie content of Naija beans made with the following ingredients:

  • 1/5 teaspoon of curry powder: 1 calorie
  • 1 tbsp Salt: 0 calories
  • 1 tbsp Palm Oil: 120 calories
  • 1/4 of an Onion: 16 calories
  • 1oz Crayfish
  • 1 cup White Beans: 378 calories
  • x1 Maggi Cubes: 5 calories
This come to a total of 520 calories, and if you cook it without oil, you can cut out a further 120 calories.

Ugwu Leaf
Ugwu leaf is a good ingredient for cooking when trying to lose weight. A cup of chopped Ugwu contains only 14 calories of which more than 50% is Protein. Furthermore vegetables are good for weight loss and they help keep you feeling full.

A lot of us like Samosas; but they are loaded with far more calories than you would imagine possible for their size. The average sized vegetable samosa contains 80 calories! And if you think about how easy it is to keep reaching for them, it is clear that Samosas are not your friend for weight loss.

Tuwo (White Cornmeal)
One cup of white cornmeal (tuwo) is roughly 450 calories

Akara is one of our best-loved Naija foods. It is made from beans, tomatoes, pepper, onions and any other flavourful ingredients you might want to add. Should you omit Akara from your diet when losing weight? You decide. Each ball of Akara contains approximately 71 calories, but that is if you add just the basic ingredients mentioned above. The more you add, the more calorific it gets.

Of the 71 calories, Fat makes up just 5 calories. However this might vary as the amount of cholesterol contained depends on the kind of oil you used to fry it. If you use cholesterol free oil, then you have no cholesterol in it.

Pounded Yam (Iyan)
Iyan (Pounded Yam) is one of our highest calorie high carbohydrate foods. Imagine you are dividing the amount of pounded yam eaten into cups (milk tins), then one cup of pounded yam is about 400 calories. I doubt if anyone eats that small a serving, so if for instance you eat 2 milk tin-sized balls of pounded yam, you are already at 800 calories. By the time you tot up the value of your soup, you are looking at a very high calorie meal indeed.

Indomie Noodles
Indomie Instant Noodles are a nationally popular food. Indomie contains a lot of calories. One pack of Indomie Chicken Curry flavour contains 342 calories. For many adults, you can double this figure as they consume two packs. Of these 342 calories in each pack, 48 percent is Carbohydrates. Therefore Indomie is a high Carb high calorie meal. If you are aiming for weight loss, I would advise you to please stay away from Indomie.

Banga Soup
I am not an expert Banga soup maker, but these are the basic ingredients of Banga soup and their corresponding calorie contents:
  • Estimated oils from the palm kernel fruit: 360 calories
  • 1/3 Maggi Chicken cube: 3 calories
  • 1/4 of an Onion: 16 calories
  • 1/10 of a Red Bell Pepper: 10 calories
  • 1/4 Stockfish (cod): 45calories
  • 1tsp of cray fish: 6 calories
This comes to a total of 440 calories. Remember that by the time you add your meat and your Iyan, you have added more calories.

Jollof Rice
Remember that the actual calories of your meal depend on what you add. These are the calories in Nigerian Jollof Rice using the following basic ingredients:
  • 1 cup of raw white rice: 693 calories
  • 1 tbsp Groundnut oil: 120 calories
  • 1 Raw Tomato: 35 calories
  • 1/4 of an Onion: 16 calories
  • 1/4 teaspoon of salt
  • 1/3 of a Maggi Chicken cube: 3 calories
  • 1/5 tsp of curry powder: 1 calorie
  • 1/5 tsp of Thyme: 0.04 calories
The calorie total comes to 868 calories.

Calories in Eba/Garri
To calculate how many calories there are in your Eba or your raw Garri that you drink, here is the calorie content of a cup of Raw Garri. Garri has 360 calories of which 99% is Carbohydrate.

These is the calorie content of your basic Nigerian Stew using the following ingredients:
  • 2 tbsp Groundnut Oil: 239 calories
  • x1 Raw Tomato: 35 calories
  • 1/3 Maggi Chicken Cube: 3 calories
  • 1/4 of an Onion: 16 calories
This makes a total of 293 calories. Whatever you add determines the final calorie content of the stew, but these are just the basic ingredients to give you an idea of how many calories there are in Stew.

More About..

Sherese Ijewere is a Jamaican married to a Nigerian, resident in Nigeria, and is the CEO of Caribbean Health & Nutrition; she is a professional in the field of nutrition. She holds a bachelors of Arts degree in Communication and Nutrition from the University of South Florida, and an Associate in Science - Nursing, from Polk Community college, Lakeland Florida She has a wealth of experience gathered over the years in the the health and nutrition industry.

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  1. Gbemi SoloOctober 5, 2012 @ 14:58

    I've been waiting for this, thank you.

  2. buniOctober 17, 2012 @ 12:18

    Good work!! This website provide such useful information Thanks

  3. AngelaMarch 15, 2013 @ 10:02

    Thanks.....very helpful.

  4. LolaApril 20, 2013 @ 15:18

    How many calories are in a 50cl bottle kunu drink, please? thank you.

  5. jayApril 23, 2013 @ 12:32

    how many calories are in chin-chin please

  6. DannyJune 18, 2013 @ 07:37

    Im so impressed

  7. SuzzieJune 25, 2013 @ 15:13


  8. TosinJune 30, 2013 @ 11:17

    Hello Sherese, I thoroughly enjoyed your talk at our fitness discussion at Cadbury last week. Thanks for coming. one question though. what size of cup is used here. You mentioned a cup size in your measurements. I just want to be sure so I have my estimates correct. Thanks.

  9. Meg ObiomahJuly 29, 2013 @ 15:12

    This is great info. Thanks so much!

  10. PaulAugust 10, 2013 @ 09:32

    I really appreciate this article. I actually intend to gaon weight steadily since I'm a bit underweight. The information here wiil help me up my calorie intake.. Thanks so much

  11. nifemiAugust 15, 2013 @ 10:53

    Wow! What should we now be eating since everything is so high in calories.but I think the information will be of great help.tanx

  12. oluwatoyinSeptember 16, 2013 @ 21:52

    Awesome info, you just ended my search, thanks.

  13. EkeneSeptember 18, 2013 @ 11:17

    I cant be more thankful...all the same i'm grateful

  14. damolaSeptember 30, 2013 @ 12:37

    thank you so much, i live in nigeria too but its been hard getting this info. i am trim no matter what i eat but i need this for my mum. she has been wanting to loose some weight.

  15. gbemiOctober 5, 2013 @ 08:09

    Thanks Sherese for the talk yesterday at V29. I was taking my studies further from the session when I found this piece. Very insightful. Ready to start my diet.

  16. adaDecember 4, 2013 @ 15:29

    pls how many calories are there in chinchin?

  17. donaldDecember 10, 2013 @ 14:54

    I want to start visiting the gym but I need info on what calories and protein requirements to start with. Thanks

  18. mojisolaDecember 11, 2013 @ 19:09

    Nice one

  19. iykiDecember 17, 2013 @ 12:45

    This is awesome. Thanks for sharing. Dumped 20 kilos in 4 weeks by staying away from high calorie food!

  20. Tony UmaruDecember 19, 2013 @ 19:06

    My own case is different from the majority, i want to add weight, how many calories do i need to consume in a day on the average to add additional weight?

  21. giftJanuary 30, 2014 @ 11:24

    thanks for this site, wonderful

  22. OyeinMarch 13, 2014 @ 17:04

    Very informative. This will really help me on my journey to loosing weight. Now I know the amount of calories there is in the Niger food I consume.

  23. temiloluMay 2, 2014 @ 21:22

    Sherese................your brother (moi) has been deceiving himself ..............i have been on diet (sic) for two years.............. i have just begun

  24. ruth oyakhire May 10, 2014 @ 23:10

    What will eat to maintain average weight?

  25. ShirleyJuly 13, 2014 @ 09:58

    Hi can you please confirm the size of the 'cup' referred to in this article or use a common reference like a mug etc

  26. Oguesie BlessingJuly 24, 2014 @ 14:28

    Please I need to put on weight. I need some list of food that I can eat on a daily basis. HELP A SISTER.

  27. EdithAugust 7, 2014 @ 20:53

    thank You. .. very helpful

  28. Dr. Imina NosamiefanAugust 12, 2014 @ 18:47

    Great job Sherese. Stumbled unto you searching for "calorie content of Nigerian foods." Game-changing information, excellent work. Imina

  29. konnieAugust 18, 2014 @ 19:55

    Nice and very educative. How about banana fufu (blend to medium size sticks of banana) Or plantain foo foo Just curious. Let us know if you ever figure that out. I am now really rethinking those "small meals" I have been having. It explains the slow weight loss. god help me

  30. KelvinNovember 27, 2014 @ 08:10

    Really helpful thankx.

  31. JudeDecember 6, 2014 @ 10:39

    I love eba a lot. But since it is high on calorie, I am wondering what the alternative would be? Wheat?

  32. DebzMarch 6, 2015 @ 12:34

    But how much is a u mean the peak milk tins??

  33. AdaMarch 8, 2015 @ 16:14

    Thank sooooooooooo much

  34. oluyemisiApril 15, 2015 @ 10:32

    i will stick with akara and oat meal

  35. markJuly 2, 2015 @ 17:19

    Thank you very much for the informations