Nigerian swallows & staples ranked by calories

19 swallows & staples from Zayvo's food database, lowest calories first. The lightest is Eko (Agidi) at 90 calories per 100g; the heaviest is Bread Roll at 271.

Ranked per 100g, the fair comparison. The serving figure shows what a usual portion adds up to, and portion sizes differ between foods.

1. 1
   Eko (Agidi)

   180 kcal per wrap (200g) · Estimate

   90kcal/100g
2. 2
   Tuwo Masara (Corn)

   288 kcal per wrap (300g) · Estimate

   96kcal/100g
3. 3
   Eba (Garri)

   248 kcal per wrap (250g) · Estimate

   99kcal/100g
4. 4
   Lafun

   275 kcal per wrap (250g) · Estimate

   110kcal/100g
5. 5
   Tuwo Dawa (Guinea Corn)

   330 kcal per wrap (300g) · Estimate

   110kcal/100g
6. 6
   Semovita

   293 kcal per wrap (250g) · Estimate

   117kcal/100g
7. 7
   Pounded Yam

   413 kcal per wrap (350g) · Estimate

   118kcal/100g
8. 8
   Poundo Yam (Instant)

   300 kcal per wrap (250g) · Estimate

   120kcal/100g
9. 9
   Tuwo Shinkafa

   390 kcal per wrap (300g) · Estimate

   130kcal/100g
10. 10
    Wheat Swallow

    325 kcal per wrap (250g) · Estimate

    130kcal/100g
11. 11
    Amala (Yam Flour)

    353 kcal per wrap (250g) · Estimate

    141kcal/100g
12. 12
    Amala (Plantain Flour)

    363 kcal per wrap (250g) · Estimate

    145kcal/100g
13. 13
    Oat Swallow (Oat Fufu)

    375 kcal per wrap (250g) · Estimate

    150kcal/100g
14. 14
    Fufu (Plantain)

    480 kcal per wrap (300g) · Estimate

    160kcal/100g
15. 15
    Fufu (Cassava)

    495 kcal per wrap (300g) · Verified

    165kcal/100g
16. 16
    Starch (Usi)

    575 kcal per wrap (250g) · Estimate

    230kcal/100g
17. 17
    Bread (Sliced)

    149 kcal per 2 slices (60g) · Verified

    249kcal/100g
18. 18
    Bagel

    259 kcal per bagel (98g) · Verified

    264kcal/100g
19. 19
    Bread Roll

    163 kcal per roll (60g) · Verified

    271kcal/100g

Entries marked Verified are checked against FAO/INFOODS WAFCT 2019 or USDA FoodData Central. Entries marked Estimate are Zayvo's own estimate and have not yet been independently verified.