Nigerian food calories & nutrition facts

139 dishes. 63 verified against FAO/INFOODS WAFCT 2019 or USDA FoodData Central — the rest are clearly labelled estimates, not passed off as fact.

Soups

Afang Soup170 kcalBanga Soup (Palm Nut)210 kcalBitterleaf Soup (Ofe Onugbu)145 kcalEdikang Ikong185 kcalEfo Riro120 kcalEgusi Soup215 kcalEwedu Soup (Jute Leaves)35 kcalGbegiri and Ewedu Mix (Abula)95 kcalGbegiri Soup (Bean Soup)95 kcalGroundnut Soup180 kcalOfe Nsala (White Soup)110 kcalOfe Owerri170 kcalOgbono Soup (Wild Mango)180 kcalOha Soup155 kcalOkro Soup (Okra)95 kcalPepper Soup (Catfish)85 kcalPepper Soup (Goat Meat)105 kcal

Swallows & Staples

Fufu (Cassava)165 kcalAmala (Plantain Flour)145 kcalAmala (Yam Flour)141 kcalEba (Garri)99 kcalFufu (Plantain)160 kcalLafun110 kcalPounded Yam118 kcalPoundo Yam (Instant)120 kcalSemovita117 kcalTuwo Shinkafa130 kcal

Rice & Grains

Macaroni (Cooked)158 kcalSpaghetti (Boiled)158 kcalWhite Rice130 kcalCoconut Rice190 kcalFried Rice165 kcalJollof Rice175 kcalJollof Rice with Chicken175 kcalNative Rice (Iwuk Edesi)185 kcalOfada Rice140 kcalRice and Beans145 kcal

Proteins & Grills

Boiled Fish (Tilapia)96 kcalCorned Beef250 kcalDried Fish (Eja Kika)316 kcalEgg White (Boiled)52 kcalSardines (Canned in Oil)208 kcalSnail138 kcalAsun (Peppered Goat Meat)195 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 kcalPonmo (Cow Skin)224 kcalShaki (Tripe)85 kcalStockfish (Okporoko)290 kcalSuya (Chicken)195 kcalSuya (Spiced Beef)280 kcal

Snacks & Street Food

Boiled Sweet Potato90 kcalBoiled Yam118 kcalChocolate Bar (Milk)535 kcalCoconut (Fresh)383 kcalFried Plantain (Dodo)375 kcalIce Cream (Vanilla)207 kcalPopcorn (Plain, Popped)387 kcalAkara (Bean Cake)315 kcalBoli (Roasted Plantain)122 kcalChin Chin485 kcalDundun (Fried Yam)185 kcalGala (Beef Sausage Roll)330 kcalKokoro (Corn Snack)420 kcalKuli Kuli (Groundnut Cake)535 kcalMasa (Rice Cake)195 kcalMeat Pie315 kcalPlantain Chips520 kcalPuff Puff320 kcal

Stews & Sauces

Beef Stew (Nigerian)165 kcalChicken Stew155 kcalEgg Stew160 kcalFish Stew (Obe Eja)145 kcal

Drinks

Black Coffee (Unsweetened)2 kcalBottled Water0 kcalCoconut Milk (Fresh)230 kcalCoconut Water22 kcalGreek Yoghurt (Plain)59 kcalOrange Juice (Packaged)45 kcalPalm Wine34 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

Cabbage26 kcalCocoyam (Boiled)112 kcalIrish Potato (Boiled)87 kcalLettuce15 kcalMushrooms (Cooked)35 kcalOkra (Fresh)34 kcalSweet Corn (Boiled Kernels)96 kcal

Fruits

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 kcal

Legumes

Beans (Boiled Black-Eyed)116 kcalLentils (Cooked)116 kcal

Other

Boiled Egg155 kcalButter717 kcalCurry Powder293 kcalFried Egg196 kcalGranulated Sugar387 kcalGroundnut Oil884 kcalHoney304 kcalMayonnaise680 kcalOats Porridge65 kcalPalm Oil884 kcalPeanut Butter588 kcalThyme298 kcalVegetable Oil884 kcalAkamu (Pap)71 kcalBeans Porridge (Ewa Oloyin)140 kcalCustard95 kcalGolden Morn with Milk150 kcalKosai and Koko (Akara & Pap)155 kcalMoi Moi and Pap120 kcalPlantain Porridge130 kcalSpaghetti Jollof140 kcalYam Porridge (Asaro)145 kcal

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