Do you know the amount of calories and carbohydrate your plate of hot pounded yam contains when you include an escort like Okra or Egusi soup on a smooth journey down your throat? Are you looking for the number of calories in Nigerian foods you eat? Then reading this article gives you a list of many popular Nigerian foods and their caloric content. Plus, do you also know that you can lose weight consuming Nigerian foods with the knowledge of calories in the food?
Nigerians often complain about how Nigerian foods are too starchy, though true, but these foods are also very rich in nutrients and are almost purely organic in nature. People of different countries have their own sources of carbohydrate rich foods like potatoes, pasta, bread, rice, corn, etc., therefore we should not make any mistake about carbohydrate not being an important part of a healthy diet.
HOW MUCH CALORIES SHOULD A PERSON EAT DAILY?
When it comes to losing weight and living a healthy life, you must sustain a calorie deficit. To maintain your weight and also watch your weight, it is important that your calorie needs and your calorie intake are matched together.
Adults males needs to meet up to 2,000 calories while females need 1,800 calories daily to maintain their weight but in reality this depends on your BMI (body mass index) calculation which comprises of your height, gender, weight and activity levels.
To lose weight, you must create a calorie deficit of approximately 500 calories which can be in form of exercises or watching the amount of food you consume.
For instance; Male adults of 2,000 daily calorie intake subtracted from the 500 calories deficit lost through intensive exercise or reduction of food intake will amount to 1500 calories for that day.
THE TOTAL AMOUNT OF CALORIES IN SOME NIGERIAN FOODS
It should be noted that these calculations on the number of calories in a particular meal were gotten from myfitnesspal.com, a website app fully committed to weight loss.
EGUSI SOUP CALORIES
The normal Egusi soup which possesses two pieces of meat and some stock fish contains closely 700 calories per serving. Supposing that you are planning to lose weight, you should reduce your intake of Egusi soup which contains 60 percent fat. Imagine consuming a plate of egusi soup with with 3 wraps of pounded yam which is about 600 calories and also imagine the more calories for people who like putting more red oil to their Egusi soup. Nigerian palm oil has about 11 percent carbohydrates.
EWEDU SOUP CALORIES
Supposing that you are searching for a low calorie meal, you can go for the basic Ewedu soup which is usually without meat. Ewedu soup with no meat has only 97 calorie at every serving. So, those who are looking for low calorie meal should count on Ewedu soup considering the fact that her brother Gbegiri is low in calories too.
WHOLE BREAD (Agege bread) CALORIES
Just 2 slices of bread contains 234 calories, therefore consuming 4 thick slices of bread is like you are incorporating 500 calories to your daily meal. Both Saturated fats and carbohydrates especially when its much triggers weight gain.
Eating bread with butter or margarine leads to weight gain.
OKRA SOUP CALORIES
It is considered as a good diet when you prepare an Okra soup with small amount of palm oil and two pieces of fish, especially those that want to lose weight. Okra soup alone contains 150 calorie per serving, and its good for people who want to shed some extra pounds. Okra soup with one or two pieces of fish and a small amount of palm oil would be very good for people who want to lose weight.
MOI MOI CALORIES
In here, we have prepared the calorie count in Moi Moi while made with the following ingredients;
- Half cup of white beans = 189 calories
- 1 tablespoon salt = 0 calories
- One quarter slice onion = 16 calories
- One fifth teaspoon of curry powder = 1 calorie
- Half tablespoon groundnut oil = 60 calories
- Maggi Cube = 5 calories
- One boiled egg = 70 calories
WHEAT FLOUR CALORIES
Wheat flour; it should be noted that 1 cup of wheat flour is 455 calories.
Garri is a Nigerian food that contains 360 calories of which 99 percent is carbohydrate. At your daily meals, at least 4 times a week, 100g contains 360 calories and when eaten with a plate of Okra soup or Egusi soup with 2 pieces of meat which is around 550 calories, you will be getting close to 800 calories from a single meal which is not good for those who are considering to lose weight.
NIGERIAN STEW CALORIES
Also, we look at the calorie count of basic Nigerian stew when prepared using the following ingredients mentioned below;
- One third Maggi chicken cubes = 3 calories
- Two tablespoon groundnut oil = 239 calories
- One quarter of onion = 16 calories
- 1 medium tomato = 35 calories
When a Nigerian stew is prepared using these basic ingredients mentioned above, it contains approximately 239 calories though the calorie increases with the number of ingredients you include to the stew. Most of the calories come from the groundnut oil. So you can reduce calories by using low calorie, low fat oils like Canola and Olive Oil.
JOLLOF RICE CALORIES
We look at the calorie count of Nigerian jollof rice when prepared using the following ingredients mentioned below;
- One tablespoon of groundnut oil = 126 calories
- One cup of raw white rice = 603 calories
- 1 tomato = 35 calories
- One quarter of an onion = 16 calories
- One fifth tsp of Thyme = 0.04 calories
- One third of Maggi Chicken cube = 3 calories
- One fifth of curry powder = 1 calorie
The total calorie of this meal is 868. Always have in mind that as you add more ingredients, the calorie of the food tend to increase.
The calories in snail are not often too accurate, due to different snails that come in different sizes. This, nevertheless, is an estimate of the average snail which weighs about 100 grams. 1 snail comprises of 90 calories. Of this, 1 gram is fat, 16 gram is protein and carbohydrate comes to 2 grams. Therefore, while it is a healthy food, and relatively low in Carbs and Fat, do not forget that it is high in calories. Attempt to reduce your consumption to 1 or 2 with your meals so as not to have relatively many of them.
FRIED PLANTAIN CALORIES
Do you know that a single slice of deep fried plantain has over 30 calories? If you fry a whole finger of ripe plantain, you’d be getting about 400 calories! Let us presume we consume 20 slices for one heavy meal, we are talking about 800 calories, not including fried eggs, corned beef, oily stew, or pieces of meat.
OGI OR AKAMU OR PAP CALORIES
Pap or Ogi or Akamu is a meal gotten from corn. Agidi is the solid form of pap, and is often consumed with vegetable or stew. For Ogi, the calorie content depends on the method it is made and its regularity so it is hard to quantify, but we can conclude on an estimate based on the values of Pap.
Since everybody makes their pap differently, we can appropriate the calorie content of the raw pap, that is, the thick one that you store in the fridge and take from when you want to cook.
1 tablespoon of pap contains 91 calories of which almost 100 percent is purely carbohydrate.
TUWO MASARA CALORIES
A cup of white cornmeal or tuwo comprises of 450 calories which is very high. Corn Fufu which is the range of 100 grams contains 85 calories.
Irish potatoes comprises of very high calories. In here, we have the exact calorie count for irish potatoes according to their sizes.
One small to medium size potato contains 128 calories
One medium size potato contains 161 calories and
One medium to large size potato contains 278 calories.
Banana is a nutritious fruit that is very useful when it concerns weight gain. Many studies have evidences that banana have weigh gain properties.1 medium sized banana = 100 calories, so by consuming five of it every day you easily eat an extra 500 calories.
OATMEAL (QUAKER OAT)
Oats are the ideal meal for breakfast. Studies have shown that oats are scientifically related with weight gain. 1 cooked pat comprises of 300 calories of healthy fibre, carbohydrates, natural sugar, and protein. Therefore, when you include 1 cup of diary milk which contains 103 calories to your already made oat, you will be consuming about 403 calorie as breakfast.
OATMEAL SWALLOW CALORIES
A cup of regular oat flour contains about 420 calories. The final caloric content depends on the quantity of oat flour you use to make your swallow. Oatmeal swallow is very good for weight loss despite its high calorie content. It has a lot of fiber and therefore keeps you full for longer. Oatmeal is probably one of the best swallows for weightloss.
SEMO OR SEMOLINA SWALLOW CALORIES
Semolina swallow is higher in calories than oat swallow with a whooping 601 calories. So if you take more than one cup of swallow, you’re already consuming more than half of the calories you need to lose weight.
PORRIDGE BEANS CALORIES
A full bowl of Nigerian porridge beans without yam or plantain contains about 450 calories without palmoil but with 3 table spoons of palmoil, it skyrockets to about 800 calories!.
Here’s the breakdown:
307 calories of Beans, white, (1 cup)
38 calories of Tomatoes, (1 cup, chopped or sliced)
14 calories of Onions
6 calories of Pepper, red or cayenne, (1 tsp)
Approx 50 calories for crayfish and spices
3 tablespoons of palmoil – 360 calroies
YAM POTTAGE CALORIES
Calories in a medium sized bowl of yam pottage is 503 with palm oil and 270 with palm oil:
1 cup of Yam 177
1 Smoked fish 30
Dried shrimp/crayfish 20
Half Onion 20
1 Tsp Pepper 5
1 Bouillon cube 11
2 Tbspn Palm oil 240
Amala- ( 1 cup) 352 calories. 4g protein.
CALORIES IN EBA
Eba – ( 1 cup of raw garri) 360 calories. 99 percent carbohydrate
CALORIES IN FUFU
Fufu- (1 cup of cassava) 330 calories. Mainly carbohydrate
CALORIES IN STARCH
Starch-(1 cup) 490 calories. Mainly carbohydrate
EFO RIRO CALORIES
Calories in 2 servings of eforiro:
1 head of Efo leaves – 35 calories
1 bell pepper/tatashi -10 calories
1 Onion – 40 calories
Half cup of Palm oil – 900 Calories
2 medium Tomatoes – 48 calories
3 Smoked fish – 60
3 spoons Dried shrimp/crayfish – 40
1 cup of meat – 143
I tbsn of iru – 20
2 bouillon cube – 22
Pepper – 10
As usual, most of the calories come from Palm oil and if you bleach your palm oil, the number of calories skyrockets.
OHA SOUP CALORIES
1 regular serving size of Oha soup contain approx 180 calories.
BITTER LEAF SOUP CALORIES
1 regular serving size of bitter leaf soup contain approx 160 calories.
ROASTED CORN CALORIES
1 medium sized roasted corn contains approximately 90 calories.
CALORIES IN FRIED YAM
1 cup of fried yam contains approx. 150 calories. Pair that with palm oil mix and it goes up to over 500 calories. With pepper stew, it stays around 300 calories.
CALORIES IN FRIED YAM
1 Cup of fried yam contains approx. 458 calories.
CALORIES IN FRIED SWEET POTATOES
1 cup of fried sweet potatoes contains about 344 calories.
CALORIES IN EWA AGOYIN
1 cup of already cooked ewa agoyin contains about 223 calories. A serving size is usually about 2 cups making about 450 calories.
CALORIES IN SUYA
1 stick of beef suya contains about 390 calories.
CALORIES IN INDOMIE NOODLES
There are 370 calories in a 1 packet serving of Indomie Noodles. The way you prepare it determines the final caloric count.
CALORIES IN GALA
One regular size Nigerian gala contains about 297 calories! 2 rolls and you’re eating about 594 calories. When you add one La casera or coke to that, and you have close to 900 calories in one sitting!
CALORIES IN AKARA
There are 232 calories in 4 balls of regular sized akara fried in vegetable oil. If you fry with palm oil, it increases the calorie count a lot.
CALORIES IN POUNDED YAM
Standard Cup (about 1.25 cups if using milk tin cup) of pounded yam flour contains 940 calories! A serving of cooked, pounded yam contains about 350 calories.
CALORIES IN IJEBU GARRI AND GROUNDNUT
1 cup of Garri – 330 calories
OR 1/2 cup of Garri – 165 calories
1/4 Roasted peanuts aka Groundnut – 214 Calories
2 Tablespoons of sugar – 96 calories
3 Tablespoon of powdered milk – 119 Calories
CALORIES IN ROASTED BOLI AND GROUNDNUT
Calories in 1 average size roasted plantain – 252 calories
1/4 Roasted peanuts aka Groundnut – 214 Calories
CALORIES IN OFADA RICE
1 cup of cooked white ofada rice – 250 Calories
1 serving of Ofada Stew – Approx. 200 calories
CALORIES IN AFANG SOUP
Afang soup has very high palm oil content and is therefore very high in calories. A regular serving of Afang soup contains about 664 calories. However, you can still enjoy the healthy benefits of Afang greens by cutting down on oil content.
CALORIES IN OGBONO SOUP
A case study done in America actually showed that Ogbono helps to achieve weight loss. The nutritional value of one serving (150mg) of Ogbono soup is 470 calories.
CALORIES IN ADALU
Adalu, a delicious meals made with beans and corn, is rich in protein and contains about 380 calories per serving.
CALORIES IN NKWOBI
A serving of nkwobi with ugba contains about 350 calories.
CALORIES IN COCONUT RICE
One serving of coconut rice contains about 334 calories.
CALORIES IN ABACHA
1 plate of abacha aka African salad contains about 200 calories with extra protein (ugba and meat) that goes up to at least 300 calories.
CALORIES IN MALT
CALORIES IN FRIED EGG
There are 90 calories in 1 fried egg.
CALORIES IN BOILED EGG
There are 78 calories in one boiled egg.
CALORIES IN UKWA
There are about 350 calories in Nigerian breadfruit cooked with palm oil and some smoked fish.
CALORIES IN FRIED RICE
There are about 340 calories in a bowl of rich fried rice.
CALORIES IN BREAD AND TEA
1 slice of bread – 79 Calories
Calories in 1 cup of tea – 90 Calories
Calories in one spoon of butter – 100 Calories
CALORIES IN HONEY
Calories in one tablespoon of honey – 64
CALORIES IN ONE SPOON OF SUGAR
16 Calories in one tablespoon of sugar. So yes, sugar has less calories than honey. However, honey has more nutritional value.
CALORIES IN CASHEW NUT
A serving size (a little over one handful) of cashew nuts has about 157 calories.
CALORIES IN BANANA BREAD
One slice of banana bread contains about 196 calories