NIGERIA BASIC DISHES AND THEIR CALORIES

                          

Boiled sweet potatoes and scrambled egg

A combination of complex carbs, lean protein, and healthy fat to keep you satiated and keep hunger at bay.

1 whole egg

2 egg whites

1 TBSP boiled pepper

½ TBSP olive oil

4 pieces of some very tiny fish (about 20 grams)

Salt and cube seasoning to tastes

270 gram boiled sweet potato

Makes 1 serving: Calories per serving:  409

Calories in Eba/Garri
To calculate how many calories there are in your Eba or your raw Garri that you drink, 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 itshigh protein content. A cup of beans is somewhere around 378 calories