Calories in Nigerian Meals

Calories in Nigerian Meals

Basic Nigerian Dishes

Egusi Soup
The basic Egusi Soup enriched with few chunks of stockfish and two pieces of meat contains a total of roughly 700 calories per serving. Egusi is very high in fat content. It has about 60% fat.

Okra Soup
Okra soup with about one or two pieces of fish and a minimal amount of palm oil would be very good. Okra soup alone contains about 105 calories only per serving.

Ewedu Soup
A serving of Ewedu alone without meat contains only 97 calories.

Moi Moi
These are the calories in moi moi using the following ingredients:
White beans 1/2 cup (peak evaporated milk cup): 189 calories
1/5 teaspoon of curry powder: 1 calorie
1 tbsp salt: 0 calories
1/2 tbsp groundnut oil: 60 calories
1/4 slice onion: 16 calories
1 oz Crayfish
Maggi Cube: 5 calories

Fried Plantain
1 Slice of Fried plantain contains 68 calories

Wheat Flour
1 cup of wheat flour contains 455 calories and the nutritional values are as follows. Carbohydrates 96g, Protein 12.9g and Fat 1.2g.

Boiled or Roast Corn
A large corn cob between 7 to 9 inches in length contains 123 calories of which 80 percent is Carbohydrate. In a medium sized cob of corn, between 6 and 7 inches in length, you can expect about 88 calories and 80 percent Carbs. In a small corn cob, about 5.5 to 6 inches in length, there are about 63 calories.

Eko, Pap, Akamu or Ogi
1 tablespoon of raw Akamu/Ogi/Pap contains 91 calories of which 99.7% is purely Carbohydrate.

Irish Potato
128 calories in one small to medium size potato
161 calories in one average medium size potato
278 calories in one medium to large size potato
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
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.

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

Pounded Yam
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.

Indomie Noodles.
One pack of Indomie Chicken Curry flavour contains 342 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
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.
Monitor Your Calorie Intake
Eating a healthy meal does not guarantee that you’ll lose weight. You can still gain weight if your healthy meal is high in calories. To avoid this, reduce the size of their servings.

Eat More Fruits
Fruits like mango, watermelon and papaya are common in Nigeria and are a significant part of the local menu. Adding this to your diet will provide your body with many of the essential vitamins and minerals it needs. These fruits are also good sources of fiber, which will regulate your digestive system.

Make Healthy Choices
Nigerian foods such as beans and moi-moi are good choices for weight loss. They contain high amounts of protein and are made entirely from unprocessed ingredients. Other good choices include vegetables such as ugwu, ewedu and ogbono.


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Written by StayHealthWise


  1. prisca · July 15, 2015

    please what can one use to measure a tbsp of groundnut oil? is it the normal table spoon for taking tea or something else? Its kind of confusing cos I can’t imagine that tiny looking spoon with about 120 calories. thanks

  2. jossy · March 22, 2016

    tbsp means d big spoon u use in turning ur soup

  3. Mila · June 5, 2016

    Cooked rice calories are less than raw rice calories. 1 cup of cooked rice is 242 calories.

  4. Dee Baridilo L. · June 21, 2016

    This is commendable, but you just said that garri has 360 calories without any reference to the serving size or quantity, e.g. the number of morsels. It will be nice if you add that.

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