Nigerian Dishes and their Calories content

IF YOU WANT TO LOSE WEIGHT, YOU MIGHT WANT TO PAY ATTENTION TO THIS.                                                                   Based on a 2,000 calorie diet:

Normal cholesterol intake per day is 300mg:  if you have high cholesterol or high LDL, your cholesterol intake per day is to be 200mg or less. Most people who are dieting don't want to exceed calories 1000 a day!

How much is a serving? A serving is about the palm size of your hand, Mouth- gaping but true.

Basic Nigerian Dishes

Egusi Soup

The basic Egusi Soup enriched with few chunks of stockfish and two pieces of meat contains a total of roughly 700 calories per serving!!! Imagine eating it with about 3 wraps of pounded yam which is about 600 calories.

The largest food group it contains is Fat, Egusi is very high in fat content. It has about 60% fat, imagine more calories for those who love adding lots of palm oil to our egusi soup. It also has about 11 percent carbohydrates. Proteins make up 30 percent while other elements make up the rest. Cholesterol - 306mg.

Okra Soup

Okra soup with about one or two pieces of fish and a minimal amount of palm oil would be very good. Okra soup alone contains about 105 calories only per serving. Here is a summary of what it contains:

Okra has about 2.8g of Fibre per serving, 3g of Fat, 4g of Carbohydrates and 11g of Protein. So for those trying to lose weight, why not try okra soup ALONE any time you are tempted to eat your Pounded Yam or Eba.

Ewedu Soup

Ewedu is one of the good soups for weight loss. If you are looking for a low calorie meal, you can count on Ewedu, especially considering the fact that her brother Gbegiri is also low in calories. A serving of Ewedu alone without meat contains only 97 calories!

Let's break down each of the food groups:

Fat content of 4g out of which 10% is cholesterol.

The Carbohydrate content is 300mg (0.3g) and Protein is 18g. Ewedu comes first to mind. Ewedu leaves are also called Jew's mallow and have been used

for many medicinal purposes.

Snails

The calories in snail aren't always too accurate,because different snails come in different sizes.

This, however, is an estimate of the average snail which weighs about 100 grams. 1 snail contains

90 calories. Of this, 1g is fat, 16g is protein and Carbs comes to 2g. So while it is a healthy food; relatively low in Carbs and Fat, remember it's high in calories.

Fried Plantain

1 Slice of Fried plantain contains 68 calories

Wheat Flour

1 cup of wheat flour contains 455 calories and.the nutritional values are as follows.

Carbohydrates 96g, Protein 12.9g and Fat 1.2g.

  

Calories in Eba/Garri

Here is the calorie content of a cup of Raw Garri. Garri has 360 calories of which 99% is carbohydrate

Pounded Yam (Iyan)

Iyan (Pounded Yam) is one of our highest calorie high carbohydrate foods. Imagine you are dividing the amount of pounded yam eaten into cups (milk tins), then one cup of pounded yam is about 400 calories. I doubt if anyone eats that small a serving, so if for instance you eat 2 milk

Tin-sized balls of pounded yam, you are already at 800 calories. By the time you tot up the value of your soup, you are looking at a very high calorie meal indeed.

 

Indomie Noodles

Depending on the size; super pack is 640 calories and the average Nigerian would double this

Tuwo (White Cornmeal)

One cup of white cornmeal (tuwo) is roughly 450 calories

Rice

A cup of raw white rice is 693 calories you can further increase that with the way you cook it

Beans

In Nigeria, Beans is one of our favourite meals. It is loved by weight loss experts because of its high protein content. A cup of beans is somewhere around 378 calories

Oiled or Roast Corn

A large corn cob between 7 to 9 inches in length contains 123 calories of which 80 percent is Carbohydrate. In a medium sized cob of corn, between 6 and 7 inches in length, you can expect about 88 calories and 80 percent Carbs. In a small corn cob, about 5.5 to 6 inches in length, there are about 63 calories.

Eko, Pap, Akamu or Ogi

Eko/Pap/Akamu/Ogi is a meal made from corn. Eko is the solid form of pap, and is usually eaten with vegetable or stew as desired. For Eko, the calorie content depends on the way it is made and its consistency so it is difficult to quantify, but we can come up with an estimate based on the values of Pap. Since everyone prepares their Pap to different consistencies, we can appropriate the calorie content of the raw pap (the thick one that you store in the fridge and take from when you want to cook). 1 tablespoon of raw Akamu/Ogi/Pap contains 91 calories of which 99.7% is purely Carbohydrate.

Irish Potato

128 calories in one small to medium size potato

161 calories in one average medium size potato

278 calories in one medium to large size potato

Most people have a misconception about fruits, they feel they can take as much as they want, forgetting it also has its own calories!!   Shocking but true, what do one do then?  Moderation is the key word!! And of course exercise, here are the list of some fruits common in our environment and their calories too!!

Fruit.        Calories (per piece)

Apple.       95

Avocado.   150

Banana.    107

Grape.       30.

Grapefruit. 100

Lemon.       20

Mango.       40

Orange.       65

Pear.            45

Pineapple.    50

Tangerine.    26

Tomato.        94. 

Enjoy healthy dieting knowing exactly what you are taking!!