Blog / Food around the world
Jollof Rice CaloriesPlus Fried Plantain, Egusi, Fufu and Other West African Favourites
· 3 min read
Jollof rice is the star of every West African party, and the Nigeria vs Ghana debate is never going to be settled here. What we can settle is the calories, for jollof and the dishes it's usually served with.
Jollof rice
| Portion | Calories (approx.) |
|---|---|
| 1 cup cooked (~200 g) | 300-380 |
| Home plate (~300 g) | 450-570 |
| Party plate (~400 g) | 600-760 |
| Party plate with fried chicken, dodo and coleslaw | 1,000-1,300 |
Jollof is cooked in a tomato and pepper base with a generous amount of oil, which is why it's richer per cup than plain rice (about 200-240 a cup). Party jollof is usually oilier than home-made.
What it's served with
| Side | Portion | Calories (approx.) |
|---|---|---|
| Fried chicken (leg quarter) | 1 piece | 300-450 |
| Grilled / peppered chicken | 1 piece | 200-300 |
| Fried plantain (dodo) | 100 g (~8-10 slices) | 250-320 |
| Moi moi | 1 wrap (~150 g) | 180-250 |
| Coleslaw with salad cream | ½ cup | 120-180 |
| Fried beef / assorted meat | 100 g | 250-350 |
| Boiled egg | 1 | 70-80 |
Swallows and soups
| Dish | Portion | Calories (approx.) |
|---|---|---|
| Pounded yam | 1 wrap (~250 g) | 350-450 |
| Eba (garri) | 1 wrap (~250 g) | 400-500 |
| Fufu (cassava) | 1 wrap (~250 g) | 350-450 |
| Amala | 1 wrap (~250 g) | 300-400 |
| Banku (Ghana) | 1 ball | 400-500 |
| Egusi soup with meat | 1 bowl (~250 ml) | 400-600 |
| Efo riro | 1 bowl | 250-400 |
| Okra soup | 1 bowl | 150-300 |
| Ogbono soup | 1 bowl | 300-450 |
| Light soup (Ghana) with chicken | 1 bowl | 200-350 |
A swallow with egusi soup and meat is typically 800-1,100 calories. Most of the energy is in the swallow and the palm oil in the soup.
Snacks and street food
| Item | Calories (approx.) |
|---|---|
| Suya (100 g beef) | 250-350 |
| Puff-puff (5 pieces) | 300-400 |
| Chin chin (½ cup) | 250-300 |
| Meat pie (Nigerian, 1) | 350-450 |
| Akara (5 balls) | 250-350 |
| Kelewele (Ghana, 1 cup) | 300-400 |
| Malt drink (330 ml) | 150-230 |
Easy swaps
- Grilled or peppered chicken over fried. Saves 100-150.
- Half the dodo, or make it at home with less oil.
- Smaller swallow, more soup vegetables. A wrap the size of your fist is a reasonable portion.
- Okra or efo riro over egusi and ogbono when you want a lighter soup.
- Water or zobo with no added sugar instead of soft drinks and malt.
Logging West African food
Most calorie apps have never heard of eba. In DietTracker you just say "party jollof with fried chicken and dodo" or "pounded yam with egusi and two pieces of meat", and it estimates that plate with macros.
Working out a daily target? Read how many calories you should eat to lose weight, or try DietTracker free.