Calories in

Foods Top 10 Nigerian

-By NaijaChef

i n t r o

Foods Listed

Jollof Rice

Akara

Moin Moin

Fried Rice

Pounded Yam

Eba (Garri)

Goat Meat

Efo Riro

Efo w/Egusi

Puff Puff

6

Jollof Rice ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯

#1

For full recipe, click here: Jollof Rice at Naija Chef

Chef’s Healthy Tips

Use less oil

Serve with less rice & more meat

Mix fresh spinach into jollof just before serving

1,025 Calories Per Serving*

*1 serving = 1.5 cups of jollof rice

#2 #3

For full recipe, click here: Moin Moin at Oya Come Chop

179 Calories

each

Protein

Fat

Carbs

48%

14%

38%

Akara and moin moin made with unpeeled beans are far more

nutritious and taste just as great as akara and moin moin made with

peeled beans.

Don’t knock it before you try it :)

Chef’s Healthy Tips

236 Calories

each

Protein

8%

Carbs

Fat

22%

70%

For full recipe, click here: Akara at Naija Chef

Akara ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯

Moin Moin ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯

Be generous with the vegetables in your fried rice

Be careful not to overcook in order to preserve the

vitamin C content of your peppers

Chef’s Healthy Tips

Fried Rice ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯

#4 For full recipe, click here: Fried Rice at 9ja Foodie

Fat 23%

Carbs

68%

Protein

9%

560 Calories

Per Cup

For full recipe, click here: Poundo at Naija Chef

Eba ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯

Pounded Yam ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯

#5 #6

For full recipe, click here: Eba at All Nigerian Recipes

470 Calories Per Wrap*

*a wrap is the size of an average adult fist

Carbs

85% Fat

11%

Protein

4% 452 Calories Per Wrap*

Carbs

98%

Protein

1%

Fat

1%

*a wrap is the size of an average adult fist

Goat Meat ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯

#7

For full recipe, click here: Goat Meat at Naija Chef

*One serving is 1.5 cups

Chef’s Healthy Tips

Enhance the flavor of the goat meat using herbs and spices instead of salt or bouillon cubes

Avoid frying meat as much as possible. Try the broil option on your oven as an alternative way to get the same crispy texture without the extra calories. This method also helps burn fat off the meat.

640 Calories Per Serving*

Carbs

Fat

Protein

53%

5%

42%

Efo Riro ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯

Efo w/Egusi ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯

#8 #9 For full recipe, click here: Efo Riro at Naija Chef

For full recipe, click here: Efo Egusi at My Active Kitchen

760 Calories Per Serving

600 Calories Per Serving*

Fat

71%

Carbs

22%

Protein

7%

Protein

10%

Fat

38%

Carbs

52%

*One serving is 2 cups *One serving is 2 cups

Puff Puff ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯ ¯¯ ¯

#10

For full recipe, click here: Puff Puff at Afrolems

Resist the temptation to eat puff puff straight off the fire or out of a big bowl. Serve a small portion into a saucer and eat from there instead.

Chef’s Healthy Tip

560 Calories Per Serving*

*1 serving = 4 puff puffs

Protein

Fat

Carbs

57%

7%

36%

Naija Chef 9ja Foodie (fried rice) My Active Kitchen (egusi) Afrolems (puff puff recipe) Xawaash (puff puff picture) Dobby’s Signature (eba pic) All Nigerian Recipes (eba recipe) Oya Come Chop (moin moin)

Special Thanks To the following friends and bloggers whose beautiful pictures were included and/or recipes linked from this guide. Be sure to check them out online!

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