Calories in Nigerian Meals

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Egusi Soup

The normal Egusi Soup which has two pieces of meat and few chunks of stockfish contains approximately 700 calories per serving. If you are on weight loss mission, you should avoid Egusi Soup which contains 60% fat.

Okra Soup

Basic Okra soup prepared with a les amount of palm oil and one or two pieces of fish is considered as a good diet food for those who want to reduce body fat. As Okra soup alone contains only 150 calorie per serving, its best for those who are trying to shed some extra pounds.

Ewedu Soup

If you are looking for a low calorie meal, you can count on basic Ewedu Soup without meat. Ewedu soup without any meat has only 97 calorie per serving.

Moi Moi

Here we have presented the calorie count in Moi Moi while prepared with the following ingredients:

1/2 cup White beans (Peak evaporated milk cup): 189 calories

1 tablespoon salt: 0 calories

1/4 slice onion: 16 calories

1/5 teaspoon of curry powder: 1 calorie

1/2 tablespoon groundnut oil: 60 calories

Maggi Cube: 5 calories

1 oz Crayfish

Wheat Flour

1 cup of wheat flour has 455 calories. The nutritional value of 1 cup of wheat flour is:

Carbohydrates 96g

Protein 12.9g

Fat 1.2g

Fried Plantain

A single slice of fried plantain has 68 calories

Eko/ Pap/Akamu or Ogi

Eko, Akamu, Pap or Ogi is a meal made from corn so they contain high amount of Carbohydrate. 1 tbsp of Ogi/Eko/Pap/Akamu has 91 calories of which 99.7% is Carbohydrate.

Roast or Boiled Corn

While a 7 to 9 inches long cob of corn has 123 calories and 80% Carbohydrate, a small (5.5-6 inches in length) corn cob contains 63 calories. A medium size cob of corn, 6-7 inches in length is enriched with 80% pure Carbohydrate and 88 calories.

Calories in Eba/Garri

Garri has 360 calories of which 99% is Carbohydrate.

Stew

Here we present the calorie count of basic Nigerian Stew when prepared using the below mentioned ingredients:

1/3 Maggi chicken cubes: 3 calories

2tablespoon Groundnut Oil: 239 calories

¼ of onion: 16 calories

X1 tomato: 35 calories

When a Nigerian stew is prepared with these basic ingredients, it contains approximately 293 calories. The calorie increases with the number of ingredients you add to this stew.

Pounded Yam

When you are struggling hard to reduce belly fat, you must avoid Pounded Yam as it is one of the highest calorie and carbohydrate enriched Nigeria food. One cup (milk tins measurement) of Pounded Yam contains 400 calories.

Calories in Eba/Garri

Garri is a Nigerian food that contains 360 calories of which 99% is pure Carbohydrate.

Irish Potato

Irish potatoes contain high calories. Here we have given you the calorie count of Irish potatoes according to sizes:

1small to medium size potato: 128 calories

1 medium size potato: 161 calories

1 medium to large size potato: 278 calories

Beans

One tbsp Palm Oil: 120 calories

One tbsp Salt: 0 calories

1/4 of an Onion: 16 calories

One cup White Beans: 378 calories

1oz Crayfish

Maggi Cubes: 5 calories

The total calorie count of it is 520 but you can cut down 120 calorie from it if you cook it without oil.

Indomie Noodles

1 packet of Indomie Chicken Curry flavour noodles contains 342 calories.

Tuwo or White Cornmeal

One cup of white cornmeal or tuwo contains approximately 450 calories which is really high.

Jollof Rice

Here we have given the calorie count of Nigerian Jollof Rice while prepared with the following ingredients:

One tablespoon of Groundnut oil: 120 calories

One cup of raw white rice: 693 calories

1 Tomato: 35 calories

1/4 of an Onion: 16 calories

1/5 tsp of Thyme: 0.04 calories

1/3 of Maggi Chicken cube: 3 calories

1/5 tsp of curry powder: 1 calorie

1/4 tsp of salt

The total calorie of this dish is 868. Always keep in mind that the actual calories of your dish vary with ingredients. If you add something more in this meal, the calorie count goes up.

Keep a check on Calorie Intake

Consuming healthy meals don’t trigger weight loss always. You can still put on weight if the healthy meal contains high calorie. The best solution is to reduce the size of the servings.

Include More Fruits in diet

Mango, papaya and watermelon are most common fruits in Nigeria. You should incorporate these foods into your diet as they contain vitamins and minerals. These fruits are high in fiber which helps to regulate digestive system.

Make Healthy Choices

When it comes to losing weight, Nigerian foods such as beans and moi-moi will do help you a lot as contain high amounts of protein. They are prepared using mostly unprocessed ingredients. Other good choices for dieters are vegetables such as ewedu, ugwu, and ogbono.

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