Discover very useful information on the calories level in Nigerian foods
Looking for calories in Nigerian foods?
Then today is your lucky day because I have compiled a list of over 100 popular Nigerian foods and their calorie content.
If you don’t find the calorie content of any food, don’t hesitate to let me know in the comment section.
Okay, first let me show you how to find the calorie of any food on this page instantly....
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How to Search For a Particular Food
If You're using a PC press "Ctrl+F" on your keyboard, enter the food you need to locate, and you're done.
If you're using Google Chrome to browse on your Android device then go here to see how to search
If you're using safari to browse on your Iphone go here to see how to search
One last thing... Below, I have provided a table of rough measurements that will come in handy when you're measuring your portions.
Approximate Measurements
Approximate Measurement For Lazy Purposes
4 Table spoon = 1/4 Cup
3 Tea spoon = 1 Table spoon
16 Table spoon = 1 Cup
1 Cup = 100 Grams
1 ounce (oz) = 28 Grams
1 Table Spoon = 4 Grams
1/8 Cup = 1 Oz = 2 Table spoon
2oz = Match Box
3oz = 85 Grams
1 Cup = 8oz
1 pound = 16oz
1 Fluid Oz (fl.oz) = 3 Table spoon
1 Pint = 16oz = 2 Cups
NB: Without Refuse Means The Fruit Has been Peeled And Seeds are Taken Out
Calories in nigerian foods(100 foods in one place)
Calories in Alcohol
ALCOHOL |
PORTION SIZE |
CALORIES |
|
Beer |
356g |
1 Can |
154 |
Champagne |
175ml |
Medium Glass |
133 |
Red Wine |
175ml |
Small Glass |
149 |
Red Wine |
250ml |
Large Glass |
212 |
Spirit |
35ml |
1 Measure |
81 |
White Wine |
175ml |
Small Glass |
144 |
White Wine |
250ml |
Large Glass |
205 |
Calories In Cold Drinks And Juices
DRINK |
PORTION SIZE |
CALORIES |
|
7up |
50cl |
1 Big Bottle |
216 |
7up |
35cl |
1 Medium Bottle |
160 |
Apple Juice |
200ml |
Small Glass |
87 |
Apple
Juice, |
248 G |
1 Cup |
113 |
Carrot Juice |
236 G |
1 Cup |
93 |
Coconut Water |
240 G |
1 Cup |
45 |
Coke |
50cl |
1 Bottle |
210 |
Diet Cola |
330ml |
1 Can |
Trace |
Grape Juice |
249g |
1 Cup |
54 |
Lemon Juice |
|
1 Table spoon |
3 |
Lime Juice |
|
1 Table spoon |
3 |
Orange Juice |
248g |
1 Cup |
111 |
Sprite |
330ml |
1 Can |
146 |
Tomatoes Juice |
243g |
1 Cup |
42 |
Vegetable Juice |
247g |
1 Cup |
72 |
Calories In Nigerian Fruits
FRUIT |
PORTION SIZE |
CALORIES |
|
Apple |
160g |
1 Medium (1-1/4" Dia) |
95 |
Avocado |
150g |
1 Cup (Sliced) |
285 |
Banana |
118g |
1 Medium (7" To 7-7/8" Long) |
105 |
Cherry |
155g |
1 Cup, Without Pits |
77 |
Coconut |
45g |
1 Piece |
159 |
Date |
7.1g |
1 Date |
20 |
Grape |
2.4g |
1 Grape |
2 |
Grapefruit |
123g |
½ Grapefruit(3” Dai) |
52 |
Guava |
55g |
1 Guava (Without Refuse |
38 |
Lemon |
58g |
1 Lemon (2-1/8” Dai) |
17 |
Lime |
67g |
1 Lime (2” Dai) |
20 |
Mango |
336g |
1 Mango (Without Refuse |
201 |
Orange |
131g |
1 Orange(2-5/8” Dia) |
62 |
Pawpaw |
145g |
1 Piece |
62 |
Peach |
150g |
1 Medium (2-2/3" Dia) |
59 |
Pear |
178g |
1 Medium |
102 |
Pineapple |
84g |
1 Slice (3-1/2" Dia X 3/4" Thick) |
42 |
Plantain (Unripe) |
179g |
1 Medium |
218 |
Plantain (ripe) |
179g |
1 Medium |
253 |
Plantain (fried) |
|
1 Slice |
68 |
Strawberry |
12g |
1 Medium (1-1/4" Dia) |
2 |
Tangerine |
88g |
1 Meduim (21/2”Diam |
47 |
Watermelon |
152g |
1 Cup (Diced) |
46 |
Calories In Nigerian Vegetables
VEGETABLE |
PORTION SIZE |
CALORIES |
|
Broccoli, Raw |
91g |
1 Cup Chopped |
31 |
Cabbage, Raw |
89g |
1 Cup, Chopped |
22 |
Carrots, Raw |
61g |
1 Medium |
25 |
Cassava Raw |
206g |
1 Cup |
328 |
Cauliflower, Raw |
107g |
1 Cup Chopped (1/2" Pieces) |
27 |
Cucumber, With Peel, Raw |
52g |
½ Cup Slices |
8 |
Garden Egg |
100g |
1 Cup |
25 |
Garlic, Raw |
3g |
1 Clove |
5 |
Ginger |
11g |
5 Slices (1" Dia) |
9 |
Green Beans |
55g |
10 Beans (4" Long) |
17 |
Green Leaf Lettuce |
36g |
1 Cup Shredded |
5 |
Green Peas, |
145g |
1 Cup |
118 |
Green Peppers |
119g |
1 Medium (Approx 2-3/4" Long, 2-1/2" Dia) |
24 |
Hot Chili Peppers |
45g |
1 Pepper |
40 |
Irish Potatoes |
75g |
½ Cup, Diced |
77 |
Okra |
95g |
8 Pods (3" Long) |
31 |
Onions, Raw |
14g |
1 Slice, Medium (1/8" Thick) |
5 |
Pumpkin Seeds |
64g |
1 Cup |
258 |
Spinach, Raw |
10g |
1 Leaf |
2 |
Sweet Potato, Raw |
130g |
1 Sweet Potato, 5" Long |
112 |
Tomatoes |
123g |
1 Medium |
28 |
Yam |
150g |
1 Cup, Cubes |
177 |
Calories In Nigerian Grains and Legumes
GRAINS OR LEGUME |
PORTION SIZE |
CALORIES |
|
Beans White |
178g |
1 Cup |
249 |
Brown Beans (Boiled) |
100g |
1 Cup |
379 |
Oatmeal (Cooked) |
234g |
1 Cup |
158 |
Rice, White, Long-Grain, Raw |
185g |
1 Cup |
675 |
Rice, White, Long-Grain, Cooked |
|
1 Table Spoon |
14 |
Soybeans |
100g |
1 Cup |
446 |
Millet |
200g |
1 Cup |
756 |
Corn |
90g |
Medium (6-3/4" To 7-1/2" Long) |
77 |
Green Peas |
145g |
1 Cup |
118 |
Wheat Flour (All Purpose |
245g |
1 Cup |
455 |
Calories In Nigerian Nuts
NUT |
PORTION SIZE |
CALORIES |
|
Almonds |
1.2g |
1 Almond |
7 |
Cashew(Dry Roasted) |
8.6g |
1 Table Spoon |
49 |
Coconut |
45g |
1 Piece |
159 |
Ground Nut |
|
1 Seed |
5 |
Walnuts |
28g |
Cup, In Shell, Edible Yield (7 Nuts) |
183 |
Calories In Spreads
Spread |
PORTION SIZE |
CALORIES |
|
Butter |
14.2g |
1 Table Spoon |
102 |
Ketchup |
17g |
1 Table Spoon |
20 |
Margarine |
14.2g |
1 Table Spoon |
102 |
Mayonnaise |
13.8g |
1 Table Spoon |
94 |
Barbecue Sauce |
17g |
1 Table Spoon |
29 |
Peanut Butter |
32g |
2 Table Spoon |
188 |
Calories In Sweeteners
Sweetener |
PORTION SIZE |
CALORIES |
|
Honey |
21g |
1 Table Spoon |
64 |
Raisin |
26g |
50 Raisins |
78 |
Sugar |
2.3g |
1 Cube |
9 |
Sugar Granulated |
2.5g |
1 Tea Spoon |
10 |
8g |
1 Table Spoon |
31 |
|
Calories In Nigerian Snacks
Snack |
PORTION SIZE |
CALORIES |
|
Cupcake With Icing |
43g |
1 Cupcake |
155 |
Cupcake Without Icing |
43g |
1 Cupcake |
155 |
Gala |
2.3g |
1 Packet (regular) |
297 |
Ice Cream Cone |
4g |
1 Cone |
17 |
Ice Cream (Vanilla) |
66g |
½ Cup |
137 |
Samosa |
|
Average Size |
80 |
Calories In Animal Produce
ANIMAL PRODUCE |
PORTION SIZE |
CALORIES |
|
Chicken Breast |
52g |
1 Unit (From 454g Uncooked Chicken) |
86 |
Chicken Drumsticks |
133g |
1 Drumstick With Skin |
211 |
122g |
1 Drumstick Without Skin |
194 |
|
Chicken Liver |
44g |
1 Liver |
76 |
Chicken Thigh |
135g |
1 Thigh With Skin(From 453g Uncooked Chicken |
239 |
Chicken Wings |
13g |
1 Unit (From 453g Uncooked Chicken) |
26 |
Egg Fried |
46g |
1 Large Egg |
90 |
Egg White Raw |
33g |
1 Egg White |
17 |
Egg(Boiled) |
50g |
1 Large Egg |
78 |
Gizzard |
100g |
1 Cup |
239 |
Goat Meat |
28g |
|
31 |
Liver |
85g |
|
140 |
Milk (Powdered) |
32g |
¼ Cup |
159 |
Milk (Peak- Powdered ) |
|
1 Table Spoon |
40 |
Turkey Breast |
18kg |
|
120 |
Calories In Seafood
Seafood |
PORTION SIZE |
CALORIES |
|
Prawn |
100g |
|
105 |
Sardines |
|
(1 Med = 3" Long): |
25 |
Sardines (Canned- Oil Drained |
|
(1 Med = 3" Long) |
41 |
Sardines (Canned- Oil Not Drained |
|
(1 Med = 3" Long) |
236 |
Walnuts |
28g |
Cup, In Shell, Edible Yield (7 Nuts) |
183 |
Shrimp (Cooked) |
100g |
|
99 |
Shrimp (Raw) |
100g |
|
85 |
Snail |
100g |
|
90 |
Calories In Oils
Oil |
PORTION SIZE |
CALORIES |
|
Coconut Oil |
4.5g |
1 Tea Spoon |
39 |
13.6g |
1 Table Spoon |
117 |
|
Palm Oil |
4.5g |
1 Tea Spoon |
40 |
13.6g |
1 Table Spoon |
236 |
|
Oil (All other types) |
4.5g |
1 Tea Spoon |
40 |
13.6g |
1 Table Spoon |
236 |
|
Calories In Nigerian Swallow*
Swallow |
PORTION SIZE |
CALORIES |
|
Amala |
|
1 cup |
352 |
Fufu/Akpu |
|
One Wrap(Approximately One Cup Of Cassava Flour) |
330 |
Garri (Eba) |
|
1 Cup (aprox) |
360 |
Pounded Yam |
|
1 Milk Tin Cup |
400 |
Semovita |
|
1 Cup |
600 |
Tuwo Masara (White Corn Meal) |
|
1 Cup |
450 |
Calories In Nigerian Foods (Others)
GRAINS OR LEGUME |
PORTION SIZE |
CALORIES |
|
Akara |
|
1 Ball |
71 |
Baked Beans |
255g (9oz) |
1 Cup |
239 |
Can Tomatoes |
110.5g(3.9oz) |
Medium |
19 |
Coleslaw |
191g |
1 Cup |
291 |
Corned Beef |
85g |
|
213 |
Curry Powder |
2g |
1 Tea Spoon |
6 |
Ewedu (Cooked) |
|
½ Cup |
20 |
Maggi |
|
1 Cube |
5 |
Pap(Raw) |
|
I Table Spoon |
91 |
Ugba |
100g |
|
406 |
NB: Your Products May Differ, So always Look At The Food Label To Find The Grams And Calories of that particular product.
And not all of calories here are completely accurate especially the ones without weight in grams (g) but they are pretty close estimates.
If you're interested in losing weight, then read this fat loss article that shows you how to use this calorie information in this post.
Now It's Your Turn
1. share this post with your friends and family so we can help them to stop going up and down looking for calories in Nigerian foods.
2. Let me know which food I missed, or Your own measurement and calories value of foods or if you have any question or just tell me you love 🙂 in the comment session.