Looking for calories in Nigerian foods?
Then today is your lucky day because I have compiled a list of over 100 popular Nigerian foods and their calorie content.
If you don’t find the calorie content of any food, don’t hesitate to let me know in the comment section.
Okay, first let me show you how to find the calorie of any food on this page instantly....
More...
How to Search For a Particular Food
- If You're using a PC press "Ctrl+F" on your keyboard, enter the food you need to locate, and you're done.
- If you're using Google Chrome to browse on your Android device then go here to see how to search
- If you're using safari to browse on your Iphone go here to see how to search
- Or you can just use the "Quick Navigation" below...
One last thing... Below, I have provided a table of rough measurements that will come in handy when you're measuring your portions.
Approximate Measurements
Approximate Measurement For Lazy Purposes
4 Table spoon = 1/4 Cup
3 Tea spoon = 1 Table spoon
16 Table spoon = 1 Cup
1 Cup = 100 Grams
1 ounce (oz) = 28 Grams
1 Table Spoon = 4 Grams
1/8 Cup = 1 Oz = 2 Table spoon
2oz = Match Box
3oz = 85 Grams
1 Cup = 8oz
1 pound = 16oz
1 Fluid Oz (fl.oz) = 3 Table spoon
1 Pint = 16oz = 2 Cups
NB: Without Refuse Means The Fruit Has been Peeled And Seeds are Taken Out
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Calories in Alcohol
ALCOHOL | PORTION SIZE | CALORIES | |
|---|---|---|---|
Beer | 356g | 1 Can | 154 |
Champagne | 175ml | Medium Glass | 133 |
Red Wine | 175ml | Small Glass | 149 |
Red Wine | 250ml | Large Glass | 212 |
Spirit | 35ml | 1 Measure | 81 |
White Wine | 175ml | Small Glass | 144 |
White Wine | 250ml | Large Glass | 205 |
Calories In Cold Drinks And Juices
DRINK | PORTION SIZE | CALORIES | |
|---|---|---|---|
7up | 50cl | 1 Big Bottle | 216 |
7up | 35cl | 1 Medium Bottle | 160 |
Apple Juice | 200ml | Small Glass | 87 |
Apple Juice, | 248 G | 1 Cup | 113 |
Carrot Juice | 236 G | 1 Cup | 93 |
Coconut Water | 240 G | 1 Cup | 45 |
Coke | 50cl | 1 Bottle | 210 |
Diet Cola | 330ml | 1 Can | Trace |
Grape Juice | 249g | 1 Cup | 54 |
Lemon Juice | 1 Table spoon | 3 | |
Lime Juice | 1 Table spoon | 3 | |
Orange Juice | 248g | 1 Cup | 111 |
Sprite | 330ml | 1 Can | 146 |
Tomatoes Juice | 243g | 1 Cup | 42 |
Vegetable Juice | 247g | 1 Cup | 72 |
Calories In Nigerian Fruits
FRUIT | PORTION SIZE | CALORIES | ||
|---|---|---|---|---|
Apple | 160g | 1 Medium (1-1/4" Dia) | 95 | |
Avocado | 150g | 1 Cup (Sliced) |
| |
Banana | 118g | 1 Medium (7" To 7-7/8" Long) | 105 | |
Cherry | 155g | 1 Cup, Without Pits | 77 | |
Coconut | 45g | 1 Piece | 159 | |
Date | 7.1g | 1 Date | 20 | |
Grape | 2.4g | 1 Grape | 2 | |
Grapefruit | 123g | ½ Grapefruit(3” Dai) | 52 | |
Guava | 55g | 1 Guava (Without Refuse | 38 | |
Lemon | 58g | 1 Lemon (2-1/8” Dai) | 17 | |
Lime | 67g | 1 Lime (2” Dai) | 20 | |
Mango | 336g | 1 Mango (Without Refuse | 201 | |
Orange | 131g | 1 Orange(2-5/8” Dia) | 62 | |
Pawpaw | 145g | 1 Piece | 62 | |
Peach | 150g | 1 Medium (2-2/3" Dia) | 59 | |
Pear | 178g | 1 Medium | 102 | |
Pineapple | 84g | 1 Slice (3-1/2" Dia X 3/4" Thick) | 42 | |
Plantain (Unripe) | 179g | 1 Medium | 218 | |
Plantain (ripe) | 179g | 1 Medium | 253 | |
Plantain (fried) | 1 Slice | 68 | ||
Strawberry | 12g | 1 Medium (1-1/4" Dia) | 2 | |
Tangerine | 88g | 1 Meduim (21/2”Diam | 47 | |
Watermelon | 152g | 1 Cup (Diced) | 46 | |
Calories In Nigerian Vegetables
VEGETABLE | PORTION SIZE | CALORIES | ||
|---|---|---|---|---|
Broccoli, Raw | 91g | 1 Cup Chopped | 31 | |
Cabbage, Raw | 89g | 1 Cup, Chopped |
| |
Carrots, Raw | 61g | 1 Medium | 25 | |
Cassava Raw | 206g | 1 Cup | 328 | |
Cauliflower, Raw | 107g | 1 Cup Chopped (1/2" Pieces) | 27 | |
Cucumber, With Peel, Raw | 52g | ½ Cup Slices | 8 | |
Garden Egg | 100g | 1 Cup | 25 | |
Garlic, Raw | 3g | 1 Clove | 5 | |
Ginger | 11g | 5 Slices (1" Dia) | 9 | |
Green Beans | 55g | 10 Beans (4" Long) | 17 | |
Green Leaf Lettuce | 36g | 1 Cup Shredded | 5 | |
Green Peas, | 145g | 1 Cup | 118 | |
Green Peppers | 119g | 1 Medium (Approx 2-3/4" Long, 2-1/2" Dia) | 24 | |
Hot Chili Peppers | 45g | 1 Pepper | 40 | |
Irish Potatoes | 75g | ½ Cup, Diced | 77 | |
Okra | 95g | 8 Pods (3" Long) | 31 | |
Onions, Raw | 14g | 1 Slice, Medium (1/8" Thick) | 5 | |
Pumpkin Seeds | 64g | 1 Cup | 258 | |
Spinach, Raw | 10g | 1 Leaf | 2 | |
Sweet Potato, Raw | 130g | 1 Sweet Potato, 5" Long | 112 | |
Tomatoes | 123g | 1 Medium | 28 | |
Yam | 150g | 1 Cup, Cubes | 177 | |
Calories In Nigerian Grains and Legumes
GRAINS OR LEGUME | PORTION SIZE | CALORIES | |
|---|---|---|---|
Beans White | 178g | 1 Cup | 249 |
Brown Beans (Boiled) | 100g | 1 Cup | 379 |
Oatmeal (Cooked) | 234g | 1 Cup | 158 |
Rice, White, Long-Grain, Raw | 185g | 1 Cup | 675 |
Rice, White, Long-Grain, Cooked | 1 Table Spoon | 14 | |
Soybeans | 100g | 1 Cup | 446 |
Millet | 200g | 1 Cup | 756 |
Corn | 90g | Medium (6-3/4" To 7-1/2" Long) | 77 |
Green Peas | 145g | 1 Cup | 118 |
Wheat Flour (All Purpose | 245g | 1 Cup | 455 |
Calories In Nigerian Nuts
NUT | PORTION SIZE | CALORIES | |
|---|---|---|---|
Almonds | 1.2g | 1 Almond | 7 |
Cashew(Dry Roasted) | 8.6g | 1 Table Spoon | 49 |
Coconut | 45g | 1 Piece | 159 |
Ground Nut | 1 Seed | 5 | |
Walnuts | 28g | Cup, In Shell, Edible Yield (7 Nuts) | 183 |
Calories In Spreads
Spread | PORTION SIZE | CALORIES | |
|---|---|---|---|
Butter | 14.2g | 1 Table Spoon | 102 |
Ketchup | 17g | 1 Table Spoon | 20 |
Margarine | 14.2g | 1 Table Spoon | 102 |
Mayonnaise | 13.8g | 1 Table Spoon | 94 |
Barbecue Sauce | 17g | 1 Table Spoon | 29 |
Peanut Butter | 32g | 2 Table Spoon | 188 |
Calories In Sweetners
Sweetner | PORTION SIZE | CALORIES | |
|---|---|---|---|
Honey | 21g | 1 Table Spoon | 64 |
Raisin | 26g | 50 Raisins | 78 |
Sugar | 2.3g | 1 Cube | 9 |
Sugar Granulated | 2.5g | 1 Tea Spoon | 10 |
8g | 1 Table Spoon | 31 | |
Calories In Nigerian Snacks
Snak | PORTION SIZE | CALORIES | |
|---|---|---|---|
Cupcake With Icing | 43g | 1 Cupcake | 155 |
Cupcake Without Icing | 43g | 1 Cupcake | 155 |
Gala | 2.3g | 1 Packet (regular) | 297 |
Ice Cream Cone | 4g | 1 Cone | 17 |
Ice Cream (Vanilla) | 66g | ½ Cup | 137 |
Samosa | Average Size | 80 | |
Calories In Animal Produce
ANIMAL PRODUCE | PORTION SIZE | CALORIES | |
|---|---|---|---|
Chicken Breast | 52g | 1 Unit (From 454g Uncooked Chicken) | 86 |
Chicken Drumsticks | 133g | 1 Drumstick With Skin | 211 |
122g | 1 Drumstick Without Skin | 194 | |
Chicken Liver | 44g | 1 Liver | 76 |
Chicken Thigh | 135g | 1 Thigh With Skin(From 453g Uncooked Chicken | 239 |
Chicken Wings | 13g | 1 Unit (From 453g Uncooked Chicken) | 26 |
Egg Fried | 46g | 1 Large Egg | 90 |
Egg White Raw | 33g | 1 Egg White | 17 |
Egg(Boiled) | 50g | 1 Large Egg | 78 |
Gizzard | 100g | 1 Cup | 239 |
Goat Meat | 28g | 31 | |
Liver | 85g | 140 | |
Milk (Powdered) | 32g | ¼ Cup | 159 |
Milk (Peak- Powdered ) | 1 Table Spoon | 40 | |
Turkey Breast | 18kg | 120 | |
Calories In Seafood
Seafood | PORTION SIZE | CALORIES | |
|---|---|---|---|
Prawn | 100g | 105 | |
Sardines | (1 Med = 3" Long): | 25 | |
Sardines (Canned- Oil Drained | (1 Med = 3" Long) | 41 | |
Sardines (Canned- Oil Not Drained | (1 Med = 3" Long) | 236 | |
Walnuts | 28g | Cup, In Shell, Edible Yield (7 Nuts) | 183 |
Shrimp (Cooked) | 100g | 99 | |
Shrimp (Raw) | 100g | 85 | |
Snail | 100g | 90 | |
Calories In Oils
Oil | PORTION SIZE | CALORIES | |
|---|---|---|---|
Coconut Oil | 4.5g | 1 Tea Spoon | 39 |
13.6g | 1 Table Spoon | 117 | |
Palm Oil | 4.5g | 1 Tea Spoon | 40 |
13.6g | 1 Table Spoon | 236 | |
Oil (All other types) | 4.5g | 1 Tea Spoon | 40 |
13.6g | 1 Table Spoon | 236 | |
Calories In Nigerian Swallow*
Swallow | PORTION SIZE | CALORIES | |
|---|---|---|---|
Amala | 1 cup | 352 | |
Fufu/Akpu | One Wrap(Approximately One Cup Of Cassava Flour) | 330 | |
Garri (Eba) | 1 Cup (aprox) | 360 | |
Pounded Yam | 1 Milk Tin Cup | 400 | |
Semovita | 1 Cup | 600 | |
Tuwo Masara (White Corn Meal) | 1 Cup | 450 | |
Calories In Nigerian Foods (Others)
GRAINS OR LEGUME | PORTION SIZE | CALORIES | |
|---|---|---|---|
Akara | 1 Ball | 71 | |
Baked Beans | 255g (9oz) | 1 Cup | 239 |
Can Tomatoes | 110.5g(3.9oz) | Medium | 19 |
Coleslaw | 191g | 1 Cup | 291 |
Corned Beef | 85g | 213 | |
Curry Powder | 2g | 1 Tea Spoon | 6 |
Ewedu (Cooked) | ½ Cup | 20 | |
Maggi | 1 Cube | 5 | |
Pap(Raw) | I Table Spoon | 91 | |
Ugba | 100g | 406 | |
NB: Your Products May Differ, So always Look At The Food Label To Find The Grams And Calories of that particular product.
And not all of calories here are completely accurate especially the ones without weight in grams (g) but they are pretty close estimates.
If you're interested in losing weight, then read this fat loss article that shows you how to use this calorie information in this post.
Finally, don't forget to download PDF of "Calorie content of over 100 Nigerian Foods" (This Post) So that you can have access when you're offline. Just click on the link below to download it.
Bonus Download: Download Free PDF Document of over 100 Nigerian Foods and their Calorie content. Click Button Below:
Now It's Your Turn
1. share this post with your friends and family so we can help them to stop going up and down looking for calories in Nigerian foods.
2. Let me know which food I missed, or Your own measurement and calories value of foods or if you have any question or just tell me you love 🙂 in the comment session.
This calorie table and the guide you shared is very thorough.
I really commend you for this . Sorry , i couldn’t subscribe to the plan.
Cheers
Please can you do for stew
Waoooo this is exactly what I have been looking for….this is the key to fat loss…once you know the calorie content of your food and the right portions and your daily caloric allowance and stick to it religiously then you are on your way to a great weight loss journey without stress while enjoying the meals you love. Thank you once again.
Thanks so much
I will like you to add roasted corn ,towun rice, indomie,shawarma, egg roll, meat pie, pufpuf.miyan kuka.baoba leave soup.iced fish, cat fish.suya.
Thanks for the effort to put this together.
This is excellent. I came online looking for Food and their calories, not even sure how I could navigate or drill down to Nigerian food, but there it was. Thank you.
Wow! This is a great resource! I’m always looking for ways to cut down on my calories, and this will be a great help.
Great work,
Didn't see wheat flour for wheat swallow, oats for oats seallo and sweet potato swallow.
Didn't know Soya beans is high calorie food.
Great work once again,
XXX
You didn't compile for soups: egusi, okro, edikaikong, afang, vegetable soup, oha, bitterleaf soup, etc
Please the Portion size area for instance, the beans, you wrote a gram before the beans and you then wrote 1 cup next to it under Portion size, I don’t, are you trying to say the grams you wrote before it is equal to 1 cup?
Yes, I’m trying to say the 1 gram is approximately 1 Cup
How is 1g is approximately 1 cup ? How so
Please make a Nutrion fact for moi moi
Hi! This is wonderful! But you didn't include the nutritional value of whole wheat (bought and ground not from any pack or company).
Please help me with calorie content for some more Nigerian foods (Requesting the values per 100 g serving)
1. Fried Catfish
2. Fried Turkey
3. Fried Chicken
4. Fried Noodles and eggs
Thanking you in advance.
I am looking for calorie content of some native leafy vegetables like .utazi leaf .uziza leaf.ugu leaf and locust bean .
I am also did no see calorie content of dry fishes and fresh fishs like cat fish etc
Oh goodness, this is fantastic. You can imagine what you have positively by putting up this. May God continue to bless you. Wonderful work. Thanks
I love this article. How about spaghetti?
Check the pack for the particular brand of spaghetti
Calories in #50 okpa
Great Content. How about ofada rice?
I just measured a standard cup of brown beans (cooked) and it’s over 200g, contrary to 100g you stated in your write-up. Please check and revert.
Well, what’s most important is the weight in grams (g).
People have different so-called “standard” cup size. So it’s best to focus on the gram (g) size.
Thank you thank you thank you so much for this
Hi
I can't find the link
There's no link to download
Amazing and concise, am surprised you are not charging for this.
Great work
Amazing, amazing amazing, am surprised you are not charging for this.
Great work
Hello, does it mean if you make your semovita it still holds the same amount of calories
Hi
Love ur calorie list, really helpful.
I don't know if you know this food sha, but I'm not seeing starch in your list. You know that yellow nigerian swallow normally eaten with banga soup
Pls if you have pls send and do you have a diet plan list of food not passing 500 calories in a day, made up of Nigerian food. Please nothing supermarket, I want something I can get around and still have enough nutrients. Sorry if I'm being too expectant. ❤️
hi, were you able to build a 500 calorie a day meal plan? I want to do the same. 500- 800 a day
Hi I don't know if you know this food sha but you didn't put starch as in the yellow colored swallow, pls send the calories per serving and do you have like a diet plan for nothing more than 500 calories in a day, completely made of food I can get in Nigeria, nothing supermarket related please ❤️
Thank u very much, this was quiet helpful. I have a question please. I saw one cup of raw rice equals 675 calories in the presented table, If one cup is supposed to be equal to 16 tablespoon, and one tablespoon of rice is 14 calories, if one were to consume a cup wouldn't it be 16 x 14 which in this case would be 224 calories? Would really appreciate u throw more light on this.
Hello Yomi,
Like I said, not all of the calories here are completely accurate especially the ones without weight in grams (g) but they are pretty close estimates.
So the more correct one is the 1 Cup (because it has actual number of grams)
Thank u very much, this was quiet helpful. I have a question please. I saw one cup of raw rice equals 675 calories in the presented table, If one cup is supposed to be equal to 16 tablespoon, and one tablespoon of rice is 14 calories, if one were to consume a cup wouldn't it be 16 x 14 which in this case would be 224 calories? Would really appreciate u throw more light on this.
Very helpful
How do I determine the nutritional value of 1.5 cups of asaro?
What is the measurement of one cup
Thanks for sharing, you left out moimoin with fish and egg fillings
You did a good job here. Thank you for sharing this with us,
Thank you so very much for this. God bless you
can I get this list of food and calories sent to my mail
Is the calories in rice that much?
It depends on your total caloric content for the day and your goal.
For better understanding, Check for the post titled “How to lose weight in Nigeria fast! (easy “No-Nonsense” guide)” on this blog. It’s the first post under Blog.
I’ve learnt a lot thanks Femi. But you skipped white bread and wheat bread pls…
Check the nutritional fact of the particular brand of bread you’re buying.
Different brands have different calories.
Femi, I am a fitness trainer from Nigeria but I am based and deal with clients here in Asia.
I want to confirm the calories on the oatmeal or oats.
You added it as:
Oatmeal (Cooked) | 234g | 1 Cup | 158
When you said “cooked there” are you referring to it as being cooked then one cup measured out of the cooked oat?
or are you referring to it as 1 cup of dry oats? and if you are referring to it like this, I think you may have added the wrong calories for it, because 1 cup (87g-100g) of dry oats is about 390-410 Cal.
Kindly reach out to me by Mail.
Looking forward to hearing from you,
Thank you.
Kind regards
I am referring to it as being cooked then one cup measured out of the cooked oat.
The Oatmeal (Cooked) | 234g | 1 Cup | 158 cal is for brandless plain pure Oats.
While the 1 cup (87g-100g) of dry oats that is about 390-410 Cal is for Quaker Instant Oatmeal or other brands of oatmeal.
These oatmeal company usually add some other ingredients to the oatmeal, that’s why the calories are higher.
Hello,
Just a quick question.
With the Brown beans, Is the 100g measured before or after it has been boiled?
I have seen different calories for oloyin beans online so I just want to make sure I use the correct one.
Many Thanks!
Hello, it is before boiling it.
Wow well done sir ur post is really helpful
Does pounded yam have more calories than cooked yam, if they are of the same quantity?
I Can’t say for sure. However, all things being equal, they should definitely have roughly the same amount of calories.
Hi. Though you did some good job but I think the information would have been more useful if you had given us a breakdown of these calories in terms of their protein, carbohydrate and fat percentages. Just giving us the total caloric content might be misleading especially for those who look for weight changes – wgt loss or weight gain. Those looking to lose weight are ideally advised on high protein and low carbohydrate caloric diets in addition to reducing their minimum caloric daily requirement, while for weight gain its the reverse. So for instance, a food that has a total caloric content of 65 might be more weight adding than a food that has a caloric content of 200, all depending on the content of their protein or carbohydrate. The one of 95Cal might have its carbohydrate content of 90Cal and protein content of less than 5Cal while the food of 200Cal might have a protein content of 150Cal and carbohydrate content of less than 50Cal. And so anyone just looking at the total caloric content without looking at the breakdown in terms of carbohydrate, protein or fat content will think that the food of 95Cal will make them lose more weight than that of the 200Cal when infact it is the reverse!
So to make your information more useful, please give a breakdown of the caloric contents of the food. Cheers.
Ofada rice (brown rice).
This is encouraging. God bless you.
I commented before but I’ll still comment again to thank you for doing this… I’m beyond grateful.
I love you thank you so much for this…. This is the best thing I’ve seen all week thank you so much… You’re a life saver
Thank you very much for this compilation, however I have some concerns.
The charts says that 50cl of coke has 210 calories but when I checked the coke bottle itself, I saw 42kCal per 10cl.
So in 50cl
42kCal * 5= 210kCal in 50cl
Converting 210kCal to Cal
210*1000= 210,000
So, are the values in Cal or Kcal?
Hello, Note that The “calorie” we refer to in food is actually a kilocalorie.
One (1) kilocalorie is the same as one (1) Calorie (upper case C).
So, in essence, Cal and Kcal are the same when it comes to food energy unit.
How many calories are in a plate of moi moi
Hello Stephanie,
A plate of Moi Moi will have different calories count depending on the ingredients and quantity used in making it.
To get a more accurate count in your Moi Moi, you’ll have to add up the calories of each ingredient you use in making it.
Just for clarifications I will need the nutrition facts for moi moi?
Thanks for these it really help but please what cup are u talking about, is it peak milk tin or 210g tin tomato cup?
Hello, 1 Cup is about 100 Grams
Thank u doc.
Is it for moi moi
I will like to have your number
Please hw much calories do i need in 24 hrs to loose weight
Hello Aisha, it depends. To find out, Check for the post titled “How to lose weight in Nigeria fast! (easy “No-Nonsense” guide)” on this blog. It’s the first post under Blog.
About 1200 calories. I stick to a 1000 calories as much as I can and has been very effective. I hope it works for you.
Wow sounds good…I'm from Lagos Nigeria so what do you eat daily to have the 1000 calories?
You have some correct information on your site but based on what I’ve seen, atleast 4 calorie conversions are wrong. Take for example the Iyan and the Amala. A cup of steamed or boiled yam is roughly 200 calories and if you take into consideration that most people add water when making iyan and amala, a cup of either should be less than that of yam. Aside from that, on myfitnesspal, 100g of pounded yam is 179 calories which would most likely convert to a little over half a us standard cup which is about double a naija tin cup. My point here is that though Nigerian foods aren’t exactly nutrient dense, they don’t necessarily have insane caloric content. You could survive off a 250 calorie serving of iyan and a 250cal serving of say vegetable as long as you cut most of the unnecessary oil. The vegetable would also be a good source of the other missing nutrients. The most important thing is portion size and avoiding overeating. If you’re completely full, you’ve eaten too much.
Thank so much doc. Please I need ur contact
Click on “Contact” at the top or bottom of this page.
Wow.u re a life saver man. God bless you…
God bless you for putting this together….having been trying to put on some weight
Good afternoon, you have omitted moi moi and okpa (bambara nut pudding). Please do so
Nice work femi.. this content has very educative nutritional facts that everyone needs to keep fit and leave a healthy lifestyle… Nice one #apoboiz#
Thank you very, Victor. #apoboiz
Nice work.
1. There is no beef on the list
2. Can i get an approximation of each piece of suya.?
3. Can i get an approximation for each average plate of rice and stew?
4. Cabin biscuit?
I like the clarity in calories per wrap of fufu its good in decision making. thanks
Please notify me of your response via email also
Good day doc. You have done a great job. I will also appreciate if work can be done on other locally processed foods like fufu, eba and the likes just to show whether processing affects them. Thanks sir.
Good day sir, thanks for this great work. please, i want to find out if the portion size given in the table is the recommended quantity to be eaten per time.
Not really. The portion sizes are there as a reference.
Oh my God! I am blown away! Why are