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Calories in Nigerian food

Per everyday portion — a fist-size wrap, a cooking spoon, a piece — with a lighter swap where one helps.

🫓 Swallows

FoodPortionkcal
Eba (garri)1 fist-size wrap (≈ 200 g)330
Pounded yam1 fist-size wrap (≈ 200 g)300
Amala1 fist-size wrap (≈ 200 g)270
Fufu (akpu)1 fist-size wrap (≈ 200 g)330
Semovita1 fist-size wrap (≈ 200 g)340
Starch (usi)1 fist-size wrap (≈ 200 g)320
Wheat swallow1 fist-size wrap (≈ 200 g)250
Oat swallow1 fist-size wrap (≈ 200 g)190
Unripe plantain swallow1 fist-size wrap (≈ 200 g)220

🍚 Rice & pasta

FoodPortionkcal
Jollof rice1 cooking spoon (≈ 90 g)160
Veggie-loaded jollof (less oil)1 cooking spoon (≈ 90 g)115
Fried rice1 cooking spoon (≈ 90 g)180
White rice1 cooking spoon (≈ 90 g)130
Ofada / brown rice1 cooking spoon (≈ 90 g)115
Coconut rice1 cooking spoon (≈ 90 g)190
Rice and beans1 cooking spoon (≈ 90 g)140
Jollof spaghetti1 cooking spoon (≈ 90 g)160

🍲 Soups

FoodPortionkcal
Egusi soup1 cooking spoon (≈ 90 g)220
Egusi (more veg, less oil)1 cooking spoon (≈ 90 g)140
Efo riro1 cooking spoon (≈ 90 g)150
Efo riro (light oil)1 cooking spoon (≈ 90 g)90
Okra soup1 cooking spoon (≈ 90 g)90
Ogbono soup1 cooking spoon (≈ 90 g)200
Banga soup1 cooking spoon (≈ 90 g)250
Afang soup1 cooking spoon (≈ 90 g)180
Edikang ikong1 cooking spoon (≈ 90 g)170
Oha soup1 cooking spoon (≈ 90 g)160
Bitterleaf (onugbu) soup1 cooking spoon (≈ 90 g)170
Ewedu1 cooking spoon (≈ 90 g)40
Gbegiri1 cooking spoon (≈ 90 g)150
Pepper soup (broth)1 bowl (≈ 350 ml)90

🥘 Stews & sauces

FoodPortionkcal
Tomato stew1 cooking spoon (≈ 60 g)120
Low-oil tomato stew1 cooking spoon (≈ 60 g)60
Ayamase (ofada sauce)1 cooking spoon (≈ 60 g)170
Egg sauce1 cooking spoon (≈ 60 g)120

🍗 Proteins

FoodPortionkcal
Beef (stew meat)1 medium piece (≈ 50 g)100
Goat meat1 medium piece (≈ 50 g)110
Chicken (fried)1 piece (≈ 120 g)250
Chicken (grilled/peppered)1 piece (≈ 120 g)170
Turkey (fried)1 piece (≈ 120 g)280
Fish (fried)1 piece (≈ 120 g)200
Fish (grilled/peppered)1 piece (≈ 120 g)140
Ponmo1 piece (≈ 50 g)60
Shaki (tripe)1 piece (≈ 50 g)70
Snail1 piece (≈ 30 g)40
Egg (boiled)1 egg (≈ 50 g)78
Egg (fried)1 egg (≈ 50 g)110
Suya1 stick (≈ 60 g)150
Sausage (hot dog)1 piece (≈ 45 g)150

🫘 Beans & legumes

FoodPortionkcal
Beans porridge1 cooking spoon (≈ 100 g)150
Ewa agoyin (with sauce)1 cooking spoon (≈ 100 g)200
Moi moi1 wrap/leaf (≈ 150 g)180
Akara1 ball (≈ 30 g)70
Akara (air-fried)1 ball (≈ 30 g)40

🍠 Yam, plantain & tubers

FoodPortionkcal
Yam (boiled)1 slice (≈ 100 g)120
Yam (fried/dundun)1 slice (≈ 90 g)180
Yam porridge (asaro)1 cooking spoon (≈ 110 g)170
Dodo (fried plantain)1 handful (6–8 pieces) (≈ 90 g)180
Boli / roasted plantain1 half plantain (≈ 100 g)110
Plantain (boiled)1 half plantain (≈ 100 g)110
Sweet potato (boiled)1 medium (≈ 130 g)115
Chips / fries1 portion (≈ 120 g)350

🥣 Breakfast

FoodPortionkcal
Pap/ogi with milk & sugar1 cup (≈ 240 ml)200
Pap/ogi (no sugar, splash of milk)1 cup (≈ 240 ml)110
Custard with milk & sugar1 bowl (≈ 300 g)250
Oats (water/milk, no sugar)1 bowl (≈ 250 g)160
Cornflakes with milk & sugar1 bowl (≈ 300 g)280
Indomie noodles1 regular pack (70g) (≈ 70 g)350
Indomie noodles (big pack)1 big pack (120g) (≈ 120 g)560

🍞 Bread

FoodPortionkcal
Agege bread1 thick slice (≈ 50 g)130
Wholewheat bread1 slice (≈ 35 g)80

🥜 Snacks

FoodPortionkcal
Puff-puff1 ball (≈ 40 g)100
Puff-puff (air-fried/baked)1 ball (≈ 40 g)60
Chin chin1 handful (30g) (≈ 30 g)150
Meat pie1 piece (≈ 140 g)380
Sausage roll1 piece (≈ 100 g)300
Gala1 piece (≈ 60 g)220
Doughnut1 piece (≈ 75 g)300
Buns1 piece (≈ 60 g)200
Groundnuts (roasted)1 small handful (20g) (≈ 20 g)115
Cashew nuts1 small handful (20g) (≈ 20 g)110
Plantain chips1 small pack (≈ 50 g)250
Popcorn (sweet)1 pack (≈ 50 g)200
Biscuits1 small pack (≈ 40 g)190
Corn (roasted/boiled)1 cob (≈ 150 g)130
Ube (African pear)1 2 pieces (≈ 60 g)120
Tiger nuts1 handful (≈ 30 g)120
Shawarma1 regular wrap (≈ 350 g)600
Burger1 piece (≈ 250 g)550
Pizza1 slice (≈ 110 g)280
Ice cream1 scoop (≈ 65 g)140
Sweetened yoghurt1 cup (≈ 240 g)180
Greek/unsweetened yoghurt1 cup (≈ 240 g)100

🍊 Fruit

FoodPortionkcal
Banana1 medium (≈ 120 g)100
Orange1 medium (≈ 150 g)60
Apple1 medium (≈ 180 g)80
Watermelon1 slice (≈ 280 g)50
Pineapple1 cup (≈ 165 g)80
Pawpaw1 cup (≈ 145 g)60

🥬 Vegetables

FoodPortionkcal
Garden egg1 2 pieces (≈ 120 g)25
Cucumber1 medium (≈ 300 g)30
Carrot1 medium (≈ 60 g)25
Vegetable side / salad (no cream)1 cooking spoon (≈ 60 g)35
Coleslaw (creamy)1 cooking spoon (≈ 60 g)110

🥤 Drinks

FoodPortionkcal
Tea/coffee with milk & sugar1 cup (≈ 240 ml)90
Tea/coffee (no sugar)1 cup (≈ 240 ml)15
Milo/Bournvita with milk & sugar1 cup (≈ 240 ml)200
Soft drink (Coke/Fanta/Sprite)1 35cl bottle (≈ 350 ml)150
Malt drink1 33cl can/bottle (≈ 330 ml)230
Chapman1 glass (≈ 300 ml)250
Zobo (sweetened)1 cup (≈ 240 ml)120
Zobo (no sugar, ginger & pineapple peel)1 cup (≈ 240 ml)15
Kunu1 cup (≈ 240 ml)150
Fura da nono1 bowl (≈ 400 ml)300
Packaged fruit juice1 glass (250ml) (≈ 250 ml)120
Yoghurt drink (sweetened)1 bottle (315ml) (≈ 315 ml)220
Energy drink1 can (≈ 250 ml)110
Beer1 60cl bottle (≈ 600 ml)250
Palm wine1 glass (≈ 300 ml)100
Homemade smoothie1 cup (≈ 240 ml)150
Water1 glass (≈ 250 ml)0

🧈 Extras

FoodPortionkcal
Butter/margarine1 tablespoon (≈ 14 g)100
Sugar1 cube/teaspoon (≈ 4 g)16
Evaporated milk (Peak etc.)1 tablespoon (≈ 15 g)20
Condensed milk1 tablespoon (≈ 20 g)60
Palm oil1 tablespoon (≈ 14 g)120
Vegetable oil1 tablespoon (≈ 14 g)120
Mayonnaise / salad cream1 tablespoon (≈ 15 g)90