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Last Updated 16/11/2020

Calories in Nigerian Food Banner

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

Bonus Download: 5 ridiculously easy tricks to 'cheat' your way to Fat-loss (Hint: NO Diet Change or Exercise & each takes Less than 5 Mins to Implement). Click button below to get it for FREE.

Calories in Alcohol

Group of 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

Group of Drink

DRINK

PORTION SIZE

CALORIES

7up

50cl

1 Big Bottle

216

7up

35cl

1 Medium Bottle

160

Apple Juice

200ml

Small Glass

87

Apple Juice, 
Unsweetened

 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

Group of Fruits

FRUIT

PORTION SIZE

CALORIES

Apple

160g

1 Medium (1-1/4" Dia)

95

Avocado

150g

1 Cup (Sliced)

285

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

Group of Vegetables

VEGETABLE

PORTION SIZE

CALORIES

Broccoli, Raw

91g

1 Cup Chopped

31

Cabbage, Raw

89g

1 Cup, Chopped

22

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

Group of grains

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

Group of 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

Group of 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

Group of 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

Group of 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

Group of Protein

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

Group of 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

Group of 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*

Group of Swallows

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)

Group of Condiments

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.

Leave a Reply

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  1. 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. ❤️

  2. 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 ❤️

  3. 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.

    1. 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)

  4. 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.

    1. 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.

    1. Check the nutritional fact of the particular brand of bread you’re buying.

      Different brands have different calories.

  5. 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

    1. 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.

  6. 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!

    1. I Can’t say for sure. However, all things being equal, they should definitely have roughly the same amount of calories.

  7. 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.

  8. 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

  9. 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?

    1. 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.

        1. 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.

    1. 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.

  10. 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.

  11. Nice work femi.. this content has very educative nutritional facts that everyone needs to keep fit and leave a healthy lifestyle… Nice one #apoboiz#

  12. 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

  13. 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.

  14. 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.

  15. Oh my God! I am blown away! Why are you not all over the internet? This is life saving. Thank you so so much. God bless you real good. Trying to lose weight in Nigeria is so difficult because when you join some online communities, you can’t track the calorie content of Nigerian food. I don’t know how I found my way here but you have a fan for life. Please keep the good work going.

    I am an author so if you need extra eyes to read your posts and that kind of stuff, you can reach out to me. Thank you! Well done!

  16. you dont know how you saved many lives by researching on this and posting it. God shall mulitply the prayers of the many people on this platform and answer them speedily. you are forever blessed bro.

    1. Hello Olamide, there is no one-size-fits-all for the calories in bread.

      You’ll have to check the nutritional fact of the brand of bread you’re buying to know.

    1. Hello Ense, I can’t give you a definite answer because I don’t know the quantity and ingredients used in making the meal

      To get the calorie of this meal, you’ll have to add the calories of the individual ingredients you used in making it.

    1. Calories of Sweet potato is on the list already.

      For the spaghetti and oats check food label for the calories. Calories differ depending on the manufacturer.

      And lastly, for the Eko I would have to do some research to find it.

  17. Hello. Thank you for this, it is very helpful. However, you missed okro soup . I cooked it without oil or meat and used stockfish (head). I am aiming for 1000 calories a day.

    1. The calorie of okra is on the on the list already.

      However, for your okra soup, you would have to add the calories of all the ingredients you used in cooking it to get the total calories

    1. Hello, there is no definite answer.

      It depends on the size and the quantity of oil and other ingredients used in preparing it.

  18. Mr femi, I have been trying to download the PDF “calories of Nigerian food” but I have been unable to. is there any other way I can get it?

    1. It’s probably network issues. Just try again later.

      If you’re still having any other issues, don’t hesitate to let me know.

    1. Yes, Lilian, the calorie values for the foods with portion sizes in grams (g) are worldwide standards. However, the ones without the portion size in grams (g) are not completely accurate.

  19. Wow. A million thanks for putting this together. It’s the largest compilation of Nigeria foods, fruits & vegetables in one place. Great work.

    Please can you help add Amala or Elubo, it’s a southwest / Yoruba swallow. It’s claimed that it’s low in calorie.

    1. Thank you for commenting Olaitan. I have added the calorie content of Amala as requested.

      However, the calorie content of the swallows are not 100% accurate because the portion sizes in grams (g) are not available.

      1. Please when you say 1 cup, especially for yam, how many cubes can be contained in it and also which cup size do you use to measure.

        1. Absolutely amazing work! I have gleaned this information from various sources over the past 25 or so as I have always tried to lose some weight.

          Femi offers simple stark truths about weight loss or maintenance. Its so great to have it in a Nigerian context. I have never been able to judge calories in akara for example.

          Im so grateful to have this guide. Well done again.

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