85+ Popular Nigerian Foods With Low and High Calories Content
Are you looking for the number of calories in Nigerian foods you eat?
You already know that to gain weight, you need to eat more calories than you burn, and to lose weight, burn more calories than you eat.
According to the National Health Service (NHS) UK, the recommended daily calorie limit is:
- For a woman = 2,000 calories
- For a man = 2,500 calories
You must know the calorie content of some of these foods you consume in order to plan your meal and diet correctly.
This table shows 85+ popular Nigerian foods, dishes, meals, stews, soups, snacks, drinks, fruits and vegetables with low and high calories.
Nigerian Foods Calories
(1 Big Bottle)
(1 Medium Bottle)
(1 Large Fruit)
|Apple Cider Vinegar||100g||22|
(1 Table Spoon)
|Brown Beans (Raw)||100g||379|
(1 Cup Chopped)
(1 Table Spoon)
|Cashew (Dry Roasted)||8.6g||49|
(1 Drumstick with Skin)
(1 Thigh with Skin)
|Cooked Starch||1 Wrap||500|
|Cucumber, With Peel, Raw||52g||8|
|Cupcake With Icing||43g||155|
|Egg (White Raw)||33g||17|
|Ewedu (Cooked)||½ Cup||20|
|Fufu (Akpu)||One Wrap||330|
|Garlic, Raw||3g (1 Clove)||5|
|Garri (Eba)||100g (1 Cup)||360|
|Gizzard||100g (1 Cup)||239|
[10 Beans (4″ Long)]
|Green Leaf Lettuce||36g||5|
|Hot Chili Peppers||45g
|Ice Cream (Vanilla)||66g||137|
|Noodles||1 Super pack||640|
|Lemon Juice||1 Table spoon||3|
|Lime Juice||1 Table spoon||3|
(1 Mango Without Refuse)
|Milk (Peak- Powdered)||1 Table
(1 Slice, Medium)
|Palm Oil||1 Table Spoon||130|
|Pap (Raw)||1 Table Spoon||91|
|Pounded Yam||1 Milk Tin Cup||400|
|Rice (Ofada)||1 Cup||565|
|Rice (White, Long-Grain, Cooked)||1 Table Spoon||14|
|Rice (White, Long-Grain, Raw)||185g||675|
|Sweet Potato, Raw||130g||112|
|Tuwo Masara (White Corn Meal)||1 Cup||450|
|Ugwu Leaf||A cup of chopped||14|
|Wheat Flour (All Purpose)||245g||455|
For conversion of some of these foods to grams, 1 Cup, Tablespoons, Teaspoon’s etc., checkout:
- The portion sizes in grams (g) are worldwide standards and are included as a reference.
- However, foods without the portion size in grams (g) are not completely accurate but are close estimates.
- The “calorie” we refer to in food is actually kilocalorie. One (1) kilocalorie is the same as one (1) Calorie (upper case C).
- Most companies usually add some other ingredients, making the calories are higher.
- Always look at the food label to find the nutritional fact of some of these foods when buying from the market.
Remember that the actual calories of your cooked meal depend on what you add (ingredients).
For example, let’s look at two popular Nigerian foods.
Banga Soup is referred to as Ofe Akwu by people in South East Nigeria, where “Ofe” means Soup, while “Akwu” means palm fruit. In the Yoruba land, it is referred to as “Obe Eyin”.
Banga is eaten with other carbohydrates like pounded yam, cooked starch, etc.
The cooked starch (yellow swallow mould in the above picture) is very starchy.
That cooked starch alone contains approximately 500 calories.
According to research, 1 tablespoon of palm oil contains 130 calories.
In other to cook Banga soup, you’ll most likely need 4 – 6 table spoons of palm oil.
So, assuming these are the basic ingredients of Banga soup and their corresponding calorie contents:
- 4 table spoons of palm oil (4 x 130) = 520 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): 45 calories
- 1tsp of cray fish: 6 calories
The soup ingredients come to 600 calories (520 + 3 + 16 + 10 + 45 + 6).
Remember that by the time you add your meat and your Iyan, you have added more calories.
So, Banga Soup (600 calories) + Starch (500 Calories) = 1,100 calories!
Just from ONE meal!
Your own Banga soup calories might be different, it depends on other added ingredients and oil used.
Akara (Bean Cake)
Akara is one of the best Nigerian foods made from beans, tomatoes, pepper, onions.
Each ball of Akara contains approximately 71 calories, but that is if you add just the basic ingredients mentioned above.
The more you add other ingredients, the more calorific it gets.
This same thing applies to foods like moimoi and okpa.
A plate of moimoi will have different calories count depending on the ingredients and quantity used in making it.
To get a more accurate count on your moimoi, you’ll have to add up the calories of each ingredient you use in making it.
READ ⇒ The Right Way to Lose Weight and Belly Fat on a Nigerian Diet
Wow! Great information. Anything on carbohydrates count and diabetes?
This article helped a lot. Thank you so much
Thank you so much for this detailed run down of calorie content in foods.
Just a few sites give such information on Nigerian foods.
I really appreciate what you did here 😍
This is an amazing job summing up the calories thank you!
However, how are we to eat our traditional meals and loose weight?
I am glad I was able to read this article. God bless you.
This chart is helpful. Had me open my mouth cuz we can even exceed required daily calories from just a meal
Thank you for this chart.
Thanks so much for this