CALORIES IN NIGERIAN FOODS.

These are the calorie contents of some popular Nigerian meals and food items.

• White Beans -( 1 cup) 378 calories.

• Brown Beans-( 1 cup) 245 calories.

•  White Rice -( 1 cup cooked) 242 calories. 53g carb, 44g protein.( 1 cup raw) 693 calories.

•  Eba - ( 1 cup of raw garri) 360 calories. 99 percent carbohydrate.

•  Amala- ( 1 cup) 352 calories. 4g protein.

• Fufu- (1 cup of cassava) 330 calories.

• Starch-(1 cup) 490 calories.

• Tuwo Shinkafa ( 1 cup of boiled sticky rice) 216 calories.

• Tuwo Masara (1 cup of white corn meal).450 calories

• Egg ( 1 large egg) 75 calories

• Semovita ( 1 cup) 600 calories

• Gala ( 1 roll) 297 calories

• Yam ( 1  medium slice) 330 calories

• Indomie noodles ( 1 pack of chicken curry flavour) 342 calories, 48 percent carbs.

• Samosa (average size vegetable samosa) 80 calories

• Fried potatoes ( French Fries) Small portion 255 calories, Medium portion 370 calories, Large portion 455 calories.

• Seven-up- 35 CL-160 calories with 100% sugar, 50CL plastic-216 calories with 100 % sugar.

• Coca-Cola- 50 CL- 210 calories with 100% sugar.

• Eko/ Akamu/ Pap - (1 Tablespoon of raw akamu) 91 calories with 99.7% cabohydrate.

• Snail- (1 medium) 90 calories. 1gram fat, 16 grams protein, 2 grams carbohydrate.

• Salt-( 1 tablespoon) 0 calories.

• Curry powder-(1/5 teaspoon) 1 calories.

• Palm oil- (1 tablespoon) 120 calories.

• Onions- (1/4 slice) 16 calories.

• Maggi -( 1 cube) 5 calories.

• Pounded yam -(fitted into a milk tin cup) 571 calories.

• Ugba- ( African Oil Bean Seed) 100 grams of fermented ugba 406 calories 17% protein,61% oils, 2.13% crude fibre and 18 % carbs.

• Coconut- (50 gram Coconut) 171 calories. 7.4 % protein, 66% fat and 25 % carbs(mainly fibre).

• Green Garden Egg- (2 0z) 14 calories . 1 0z equals 1 matchbox

• White Garden Egg- contains 0.5%  more calories than the green ones.

• Canned coke- 140 calories.

• 1 slice of Bread - 160 calories.

• Basmati Rice- ( 1 cup) 615 calories.1,400g carbohydrates, 1514 g protein.

• Titus sardine- ( 1 can with oil) 260 calories. Fat 18g, carbs 0 and protein 23g/ (1 can with drained oil) 120 calories. 6gram fat, 23g protein.

• Green plantain-( 1 medium) 220 calories. 57g carbs, 2g protein, fat 0.5 g.

• Honey- ( 1 tablespoon) 64 calories. 17.3 gram carb,0.06g protein, o fat.

• Peak Milk-( powdered) -: 1 tablespoon contains 40 calories.. Fat 2g, carb 3g and protein 2g.

• Groundnut- ( 1 groundnut) 5 calories, (1 cup) 854 calories.

• Poundo-yam - (1 cup) 940 calories. 88% carbs, 0% protein and 11.1% fat.

• Banana- ( 1 medium) 90 calories.

• Spinach-( 1 cup) 25 calories.

• Ukwa/Bread fruit- ( 1 cup) 432 calories, 12.8gram fat 16%,cholesterol 0mg,carbs 66.4g 24% and protein 16.8g.

• Fried Plantain- 68 calories/slice.

• Wheat Flour-(1 cup) 455 calories 96g carb, 12.9g protein and 1.2g fat.

• Boiled/Roasted Corn- Large cob 7-9 inches 123 calories 80%Carb, Medium cob 6-7 inches 88 calories, Small cob 5.5 -6 inches 63 calories.

• Irish Potato- (small -medium size)128 calories, (average to medium size) 161 calories,(Large size)278 calories.

• Vegetable oil -(1 tablespoon)- 120 calories

• Palm oil- (1 tablespoon) 120 calories very high in saturated fats.

• Akara- 71 calories per ball, 5 calories from fat.

• Ugu leaf- (1 cup chopped) 14 calories, 50% protein.

• Apple - (1 medium apple) 72 calories 0.23 grams fat, 19.06 grams carb(fibre 3.31, sugar 4.34g),proteins 0.36 grams.

• Isi-Ewu-(100 grams/3.5 ounces/3 and a half match boxes of goat meat.All other ingredients not added 54 calories, saturated fat 3.6mg, fat 9.2mg).

• Ogbono- (150 mg) 470 calories.

• Suya- (1 pound serving/ 2 cups) 626 calories.

• Whole wheat flour-(1/4 cup) 333 calories.

• Millet flour-(1/4 cup) 371 calories

• Corn flour-(1/4 cup) 370 calories.

• Yam flour-(1/4 cup) 175 calories.

• Beer -(1 can/bottle) 155 calories. 12.78grams carb, 1.66 grams protein.

• Brandy-( 1 fluid ounce) 64 calories.

• Cream Liqueur- 102 calories/ 1 0z Fl (4.88 grams fat, saturated fat 3.006grams, 6.5 grams fibre(fibre 0 grams, Sugar 6.15).

• Martini- 160 calories/cocktail.

• Pinacolada-100g 173 calories, fat 1.91 grams, carbs 22.2 grams, protein3.97 grams.

• Vodka - 100g 250 calories, 0.0g fat, 0.10g carbs,0.0g.

• Whiskey-100g 250 calories, fat 0.0grams, carbs 0.10g, protein 0.0g.

• Beef- 1 0z of beef contains 55 calories.

• Pork- 1 0z contains 70 calories.

• Chicken breasts- 1 0z contains 38 calories.

• Tomatoes- 1 medium size whole tomato contains 22 calories.

• Pepper(red)- 37 calories in 1 average size red pepper.

• Pepper(green)-33 calories in 1 large green pepper.

• Moin-Moin- Add up all the ingredients used to cook it as well as the beans.

• Jollof Rice- Depends on the ingredients. Add up all the ingredients along with the raw rice to determine the number of calories in jollof rice.

• Fried Rice-Depends on the ingredients. Add up all the ingredrients along with the raw rice to determine the number of calories in fried rice.

•  Nestle Golden morn- 423 calories per bowl.

• Nestle milo-20 calories in 1 teaspoon.

• Powdered milk - (1/4 cup) 159 calories.