IE Warning

This website uses the latest web technologies so it requires an up-to-date, fast browser!
Please try Firefox or Chrome!

Nigerian foods: Counting your calories 1






People always complain about typical Nigerian foods being very starchy. This is true. But these foods are very rich in nutrients as they are almost purely organic. Thanks to effects of both animal and human faeces which act as crop fertilizers. How much more organic can our foods get.

Today I am going to outline some common staple foods in 9ja, and their calorie content. I will continue with this list in subsequent posts.

NOTE too that these calories are approximates as they tend to vary with amount of ingredients used in the preparation.

1 cup of boiled brown beans 226 cal

1 cup of boiled white rice 200cal

1 cup of jollof rice (made with 1tbsp of sunflower oil, onions, pepper, tomatoes and seasoning) 386cal

1 cup of porridge beans(without yam or sweet potato)  (with 1 tbsp of palm oil, tomatoes, pepper, onion, knorr cube) 390cal

2 small packets of indomie chicken curry flavor 684cal

1 cup of pounded yam 400cal

1 cup of Moimoi (made with 1tbs of oil, onions, pepper, salt, knorr) 360cal

1 cup of Akpu/fufu 330cals

1 ball of akara 71cal

1 boiled egg 70cal

1tbs of 9ja stew (with very little oil) 40cal (the more the oil, the more the calorific content)

1 cup of garri 200cal

1 titus sardine 260cal

1 boiled medium yellow plantain 250 cal

**measurements used here is the regular baking measuring cups. And they are approximates for cooked foods.



To be continued……


  • janet

    May 8, 2015., 3:50 pm / Reply

    Ariella fitness giving hope to the physically lost.

    • ariellafitness

      May 8, 2015., 6:31 pm / Reply

      Thanks momma

  • chiboi wazobia

    May 10, 2015., 9:52 pm / Reply

    Eye opener...

  • glassandspoon

    May 10, 2015., 10:30 pm / Reply

    You are the best my darling!! This is what I need!! The kcals are not so much if eaten in the right proportion! I am going hard on those work outs! Thanks for being there!!

    • ariellafitness

      May 12, 2015., 1:51 pm / Reply

      Thanks for reading. do come back.

  • Oj

    May 12, 2015., 11:46 am / Reply

    Serious Eye opener, see small noodles with the plenty calories. Thanks Doc!

    • ariellafitness

      May 12, 2015., 1:50 pm / Reply

      thanks for reading

  • Losing weight in Nigeria | ARIELLA FITNESS

    October 24, 2015., 9:33 pm / Reply

    […] previous posts here and here, I have listed out approximate calorie contents of most of our foods. It is important to […]

  • Valerie

    October 31, 2015., 8:13 pm / Reply

    Good to know.

  • Dawn

    December 21, 2015., 7:28 am / Reply

    OK, I know this is an old post but wow! great info. thank you.

    • Dr chinasa

      December 21, 2015., 10:57 am / Reply

      Thank you ma, for reading. Please do follow the blog for regular updates. And share too.


    July 8, 2016., 7:20 pm / Reply

    […] calorie-counting is pretty tough with our Nigerian meals. (Refer here for calories in Nigerian foods Here and […]

  • nenye

    August 11, 2016., 9:56 pm / Reply

    So wheat flour has high cal,than garri and even fufu,and am here killing myself wit d so call wheat flour..thank u so much Dr nasa for dis info,it really mean a lot to me..

  • Priscilla

    September 27, 2020., 4:13 pm / Reply

    Wow this is so insightful

A comment from you will make my day!

Open chat
Thank you for visiting Ariella Health and Fitness, Africa's first digital lifestyle medicine practice.
How can we help you today?
× How can I help you?
%d bloggers like this: