Nigerian food calories & nutrition facts
195 dishes. 78 verified against FAO/INFOODS WAFCT 2019 or USDA FoodData Central — the rest are clearly labelled estimates, not passed off as fact. How the numbers are made.
Soups
Ranked by calories →Afang Soup170 kcalAtama Soup185 kcalBanga Soup (Palm Nut)210 kcalBitterleaf Soup (Ofe Onugbu)145 kcalBlack Soup (Pepper Soup)115 kcalChicken Pepper Soup95 kcalEdikang Ikong185 kcalEditan Soup160 kcalEfo Riro120 kcalEgusi Soup215 kcalEkpang Nkukwo165 kcalEwedu Soup (Jute Leaves)35 kcalFisherman Soup110 kcalGbegiri and Ewedu Mix (Abula)95 kcalGbegiri Soup (Bean Soup)95 kcalGroundnut Soup180 kcalMiyan Kuka (Baobab)75 kcalMiyan Taushe (Pumpkin)65 kcalMiyan Zogale (Moringa Soup)85 kcalOfe Nsala (White Soup)110 kcalOfe Owerri170 kcalOgbono Soup (Wild Mango)180 kcalOha Soup155 kcalOkazi Soup165 kcalOkro Soup (Okra)95 kcalOwo Soup175 kcalPepper Soup (Catfish)85 kcalPepper Soup (Goat Meat)105 kcal
Swallows & Staples
Ranked by calories →Bagel264 kcalBread (Sliced)249 kcalBread Roll271 kcalFufu (Cassava)165 kcalAmala (Plantain Flour)145 kcalAmala (Yam Flour)141 kcalEba (Garri)99 kcalEko (Agidi)90 kcalFufu (Plantain)160 kcalLafun110 kcalOat Swallow (Oat Fufu)150 kcalPounded Yam118 kcalPoundo Yam (Instant)120 kcalSemovita117 kcalStarch (Usi)230 kcalTuwo Dawa (Guinea Corn)110 kcalTuwo Masara (Corn)96 kcalTuwo Shinkafa130 kcalWheat Swallow130 kcal
Rice & Grains
Ranked by calories →Proteins & Grills
Ranked by calories →Boiled Fish (Tilapia)96 kcalCorned Beef250 kcalDried Fish (Eja Kika)316 kcalEgg White (Boiled)52 kcalSardines (Canned in Oil)208 kcalSnail138 kcalAdalu (Beans & Corn)125 kcalAsun (Peppered Goat Meat)195 kcalEwa Agoyin (Mashed Beans)135 kcalGizdodo (Gizzard & Plantain)215 kcalGoat Meat (Boiled)143 kcalGrilled Catfish135 kcalGrilled Chicken165 kcalIsi Ewu (Goat Head)175 kcalKilishi (Dried Meat)410 kcalMoi Moi (Bean Pudding)155 kcalNkwobi (Spiced Cow Foot)165 kcalPeppered Chicken305 kcalPeppered Snail105 kcalPonmo (Cow Skin)224 kcalShaki (Tripe)85 kcalStockfish (Okporoko)290 kcalSuya (Chicken)195 kcalSuya (Spiced Beef)280 kcal
Snacks & Street Food
Ranked by calories →Boiled Sweet Potato90 kcalBoiled Yam118 kcalBounty Bar487 kcalChocolate Bar (Milk)535 kcalCoconut (Fresh)383 kcalFried Plantain (Dodo)375 kcalFun Snax Sweet Popcorn365 kcalIce Cream (Vanilla)207 kcalMaryland Cookies (Chocolate Chip)491 kcalPopcorn (Plain, Popped)387 kcalAadun (Corn Cake)400 kcalAbacha (African Salad)185 kcalAkara (Bean Cake)315 kcalBoli (Roasted Plantain)122 kcalChin Chin485 kcalDankwa (Groundnut Snack)450 kcalDundun (Fried Yam)185 kcalEgg Roll (Nigerian)310 kcalGala (Beef Sausage Roll)330 kcalKokoro (Corn Snack)420 kcalKuli Kuli (Groundnut Cake)535 kcalMasa (Rice Cake)195 kcalMeat Pie315 kcalOjojo (Water Yam Fritters)220 kcalPlantain Chips520 kcalPuff Puff320 kcal
Stews & Sauces
Ranked by calories →Drinks
Ranked by calories →Black Coffee (Unsweetened)2 kcalBottled Water0 kcalCapri-Sun (Orange)32 kcalCoconut Milk (Fresh)230 kcalCoconut Water22 kcalGreek Yoghurt (Plain)59 kcalOrange Juice (Packaged)45 kcalPalm Wine34 kcalRadler (Shandy)47 kcalSoft Drink (Cola)42 kcalSoya Milk54 kcalChapman55 kcalFura da Nono95 kcalKunu (Millet Drink)58 kcalTiger Nut Milk (Kunu Aya)65 kcalZobo (Hibiscus Tea)45 kcal
Vegetables
Ranked by calories →Fruits
Ranked by calories →African Star Apple (Agbalumo)132 kcalApple52 kcalAvocado (Pear)160 kcalBanana89 kcalCashew Fruit55 kcalCucumber15 kcalDates (Dabino)282 kcalGrapes69 kcalGuava68 kcalLemon29 kcalMango60 kcalOrange47 kcalPawpaw (Papaya)43 kcalPineapple50 kcalWatermelon30 kcalTiger Nuts (Aya)400 kcalUbe (African Pear)260 kcal
Legumes
Ranked by calories →Other
Boiled Egg155 kcalButter717 kcalCake (Plain)363 kcalCurry Powder293 kcalEvaporated Milk (Peak)160 kcalFried Egg196 kcalFrosting (Vanilla)418 kcalGranulated Sugar387 kcalGroundnut Oil884 kcalHeinz Tomato Ketchup108 kcalHoney304 kcalJam281 kcalKetchup101 kcalMayonnaise680 kcalOats Porridge65 kcalPalm Oil884 kcalPeanut Butter588 kcalSkippy Creamy Peanut Butter594 kcalThyme298 kcalVegetable Oil884 kcalAkamu (Pap)71 kcalAta Din Din (Fried Pepper Sauce)160 kcalBeans Porridge (Ewa Oloyin)140 kcalCheese (Wara)265 kcalCustard95 kcalGolden Morn with Milk150 kcalIgbangwu (Corn Moi Moi)150 kcalKosai and Koko (Akara & Pap)155 kcalMixed Beans and Plantain Pottage135 kcalMoi Moi and Pap120 kcalPlantain Porridge130 kcalSpaghetti Jollof140 kcalSweet Potato Porridge125 kcalYam Porridge (Asaro)145 kcal
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