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calories in nigerian soups

You could survive off a 250 calorie serving of iyan and a 250cal serving of say vegetable as long as you cut most of the unnecessary oil. Bonus Download: Download Free PDF Document of over 100 Nigerian Foods and their Calorie content. This means that the result of loading up on just egusi soup (without the swallow of your choice) will provide the body with nothing less than 500 cal (excluding the additional contents involved in making the soup, like stockfish, meat, and the likes). Wow. Please nothing supermarket, I want something I can get around and still have enough nutrients. If you want to lose weight and avoid chronic obesity, then my advice is that you avoid the below Nigerian foods completely. Amazing and concise, am surprised you are not charging for this. Log In. Thank you. 14 % 11g Carbs. Ogbono is one of our major soups here in Nigeria. Please I need ur contact. : Calorie breakdown: 61% fat, 31% carbs, 8% protein. Ingredients. I am an author so if you need extra eyes to read your posts and that kind of stuff, you can reach out to me. Lose weight by tracking your caloric intake quickly and easily. Fat 57g. So for instance, a food that has a total caloric content of 65 might be more weight adding than a food that has a caloric content of 200, all depending on the content of their protein or carbohydrate. Its so great to have it in a Nigerian context. There are 308 calories in 1 serving of Nigerian Chicken Pepper Soup. Garri Made from Cassava 100g = 160 calories 1 Cup = 330 calories Nutrients: carbohydrate, fibre, magnesium, iron, folate Note: high in calories 2. 300 Cal. And the last thing about the soup is its low-calorie containment. A serving of Egusi soup with two pieces of meat and a few chunks of stockfish should provide you with about 700 calories. Amazing, amazing amazing, am surprised you are not charging for this. FitClick has over 60,000 foods and recipes with detailed nutrition information to view. Sign Up. If you’re adding proteins primarily to lose weight, then this is an excellent choice for you. 28 % 10g Fat. Ewudu soup is one of the traditional soups for the Yoruba tribe. Your daily values may be higher or lower depending on your calorie needs. With the Brown beans, Is the 100g measured before or after it has been boiled? I am blown away! God bless you, can I get this list of food and calories sent to my mail. Calories of Sweet potato is on the list already. You know that yellow nigerian swallow normally eaten with banga soup Pls if you have pls send and do you have a diet plan list of food not passing 500 calories in a day, made up of Nigerian food. Enter your email below and click on the button below: {"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}, 5 ridiculously easy tricks to 'cheat' your way to Fat-loss (, ownload Free PDF Document of over 100 Nigerian Foods and their Calorie content. The one of 95Cal might have its carbohydrate content of 90Cal and protein content of less than 5Cal while the food of 200Cal might have a protein content of 150Cal and carbohydrate content of less than 50Cal. Daily Goals. Click Button Below: 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. I’m glad you found it helpful, Pls I need the calories for kpokpo garri and a piece of fish. The sweetness of … I have never been able to judge calories in akara for example. A full bowl of Nigerian porridge beans without yam or plantain contains about 450 calories without palmoil but with 3 table spoons of palmoil, it skyrockets to about 800 calories!. 11 % 4g Protein. Good day sir, thanks for this great work. Egusi Soup. Egusi Soup Egusi Soup - Nigerian Egusi Soup (1.36cups) Serving Size : 323.1 g. 462 Cal. But when you eat a large plate of pounded yam with delicious egusi soup with assorted meat and a big chicken like the one in the picture below… (easy “No-Nonsense” guide)” on this blog. There is no beef on the list 2. It’s a soup we eat regularly. Then today is your lucky day because I have compiled a list of over 100 popular Nigerian foods and their calorie content. Free online calorie counter and diet plan. 3. Well done! Bonus Download: 5 ridiculously easy tricks to 'cheat' your way to Fat-loss (Hint: NO Diet Change or Exercise & each takes Less than 5 Mins to Implement). How many calories are in a plate of moi moi. 10 % 12g Carbs. Can i get an approximation for each average plate of rice and stew? Sign Up. Mr femi, I have been trying to download the PDF “calories of Nigerian food” but I have been unable to. However, for your okra soup, you would have to add the calories of all the ingredients you used in cooking it to get the total calories. 326 Cal. 53 % 28g Fat. Bitter leaf Soup. Please note that some foods may not be suitable for some people and you are urged to … About Food Exercise Apps Community Blog Shop Premium. If you don’t find the calorie content of any food, don’t hesitate to let me know in the comment section. The vegetable would also be a good source of the other missing nutrients. *Percent Daily Values are based on a 2,000 calorie diet. Thanks, Hello Ense, I can’t give you a definite answer because I don’t know the quantity and ingredients used in making the meal. Thank u very much, this was quiet helpful. 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. Okay, first let me show you how to find the calorie of any food on this page instantly.... One last thing... Below, I have provided a table of rough measurements  that will come in handy when you're measuring your portions. Reply . I have been exploring foods by other Nigerian ethnic groups and today we are gonna be making the popular edo (esan) black soup. Finally, don't forget to download PDF of "Calorie content of over 100 Nigerian Foods"  (This Post) So that you can have access when you're offline. I commented before but I’ll still comment again to thank you for doing this… I’m beyond grateful. Different brands have different calories. Soups and Stews are a significant component of the African cuisine and the Nigerian Pepper Soup, in my opinion, is the ultimate comfort food because it’s spicy, hearty and delicious! Please check and revert. However, all things being equal, they should definitely have roughly the same amount of calories. Egusi soup is heavy on calories. Calories in Black-eyed bean Porridge (Ewa-riro), Calories in Moin-Moin (Baked bean pudding), Calories in Savory Spinach and Tomato Recipe (with turkey), Calories in Whole wheat baking powder biscuits, Calories in nigerian spinach and meat stew (efo riro), Calories in Stewed Brown Beans - Nigerian Style. 300 / 2,000 cal left. Just a quick question. Serving Size : 1 cup. Good day doc. 5 Ridiculously Easy Tricks to "Cheat" Your Way to Fat-Loss, (And each of these tricks takes less than 5 mins to implement. Thank you thank you thank you so much for this. All I want to say is Thanks. It depends on your total caloric content for the day and your goal. The portion sizes are there as a reference. Thanks, Lanre. Sorry if I'm being too expectant. I have a question please. Basic Nigerian Dishes The basic Egusi Soup enriched with few chunks of stockfish and two pieces of meat contains a total of roughly 700 calories per serving!!! I like the clarity in calories per wrap of fufu its good in decision making. God will bless you for this. You will learn how to make some of the most popular soup here. For the spaghetti and oats check food label for the calories. While the 1 cup (87g-100g) of dry oats that is about 390-410 Cal is for Quaker Instant Oatmeal or other brands of oatmeal. This is the best thing I’ve seen all week thank you so much… You’re a life saver. Below is a ranking of soups by calorie from lowest to highest. I cooked it without oil or meat and used stockfish (head). Imagine eating it with about 3 wraps of pounded yam which is about 600 calories… The largest food group it contains is Fat. Calorie breakdown: 29% fat, 14% carbs, 57% protein. please, i want to find out if the portion size given in the table is the recommended quantity to be eaten per time. The compilation is really helpful, You’re welcome, Hellen. Thanks for these it really help but please what cup are u talking about, is it peak milk tin or 210g tin tomato cup? Wow well done sir ur post is really helpful. Click button below to get it for FREE. Lose weight by tracking your caloric intake quickly and easily. Hello, does it mean if you make your semovita it still holds the same amount of calories, Hi Love ur calorie list, really helpful. This is life saving. Im so grateful to have this guide. I have a question please. Calories differ depending on the manufacturer. To get the calorie of this meal, you’ll have to add the calories of the individual ingredients you used in making it. Pounded Yam Made from yam 100g = 118 calories 1 Cup instant pounded yam = 940 calories 1 Medium 12-inch tuber of yam = 526 calories Nutrients: carbohydrate, fiber,… you are forever blessed bro. Find nutrition facts for over 2,000,000 foods. 100g of egusi contains about 593 calories while 1 cup of egusi contains about 450 calories. Like I said, not all of the calories here are completely accurate especially the ones without weight in grams (g) but they are pretty close estimates. What about spaghetti, oats, sweet potato, an average wrap of eko. A million thanks for putting this together. Thank you so so much. About Food Exercise Apps Community Blog Shop Premium. 10 / 67g left. Find nutrition facts for over 2,000,000 foods. Just try again later. and if you are referring to it like this, I think you may have added the wrong calories for it, because 1 cup (87g-100g) of dry oats is about 390-410 Cal. I am aiming for 1000 calories a day. A plate of Moi Moi will have different calories count depending on the ingredients and quantity used in making it. Calories per serving of nigerian vegetable soup 361 calories of Palm Oil, (3 tbsp) 32 calories of Peppers, sweet, red, fresh, (1 medium (approx 2-3/4" long, 2-1/2" dia)) 14 calories of Pumpkin leaves, (2 cup) Sign Up. ), (Enter Your E-mail address below and click on the button), Calories in Nigerian Foods (over 100 foods in one place), If you're using Google Chrome to browse on your Android device then, If you're using safari to browse on your Iphone. Cholesterol 136g. Find nutrition facts for over 2,000,000 foods. ❤️, Hi I don't know if you know this food sha but you didn't put starch as in the yellow colored swallow, pls send the calories per serving and do you have like a diet plan for nothing more than 500 calories in a day, completely made of food I can get in Nigeria, nothing supermarket related please ❤️. And so anyone just looking at the total caloric content without looking at the breakdown in terms of carbohydrate, protein or fat content will think that the food of 95Cal will make them lose more weight than that of the 200Cal when infact it is the reverse! So the more correct one is the 1 Cup (because it has actual number of grams). Not really. Its a common food here in Warri. Calories per serving of Nigerian Stew (without meat or Fish) 47 calories of Canola Oil, (0.38 tbsp) 12 calories of Red Ripe Tomatoes, (0.38 cup cherry tomatoes) 8 calories of Onions, raw, (0.13 cup, chopped) Calorie Goal 1,700 cal. 2. I Can’t say for sure. Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe. Soups in Nigeria serve as a common denominator for eating several other Nigerian … I have added the calorie content of Amala as requested. Rate this Nigerian Peanut Soup recipe with 3 cups beef broth, 1 cup roasted peanuts, ground fine, 2 -3 small dried hot red chili peppers or 1/2 tsp dried red pepper flakes, … Well, what’s most important is the weight in grams (g). 68 % 28g Fat. Egusi soup is a popular delicacy in Nigeria, however, it is not the best choice for those who plan on losing weight. Thank you for sharing this with us, Thank you so very much for this. thanks, Please notify me of your response via email also. I stick to a 1000 calories as much as I can and has been very effective. I would urge you neglect its name and pay attention to this soup. Please keep the good work going. Yes, Lilian, the calorie values for the foods with portion sizes in grams (g) are worldwide standards. is there any other way I can get it? Please can you help add Amala or Elubo, it’s a southwest / Yoruba swallow. The most important thing is portion size and avoiding overeating. Ogbono is actually good for health, and weight loss, but when used to make soup, what determine the calorie content are actually the additives in the soup, your Palm oil and all that. Required fields are marked. I hope it works for you. The largest food group it contains is Fat. Ingredients like vegetables, meats, pasta, rice, and legumes are cooked in boiling water until they become soft, break down, and meld together to infuse the liquid base with flavor. I have gleaned this information from various sources over the past 25 or so as I have always tried to lose some weight. Get full Nigerian Peanut Soup Recipe ingredients, how-to directions, calories and nutrition review. I just measured a standard cup of brown beans (cooked) and it’s over 200g, contrary to 100g you stated in your write-up. NB: Your Products May Differ, So always Look At The Food Label To Find The Grams And Calories of that particular product. Hello Olamide, there is no one-size-fits-all for the calories in bread. Here is a list of over 100 Popular Nigerian foods and their calorie content all in one place. Free online calorie counter and diet plan. You have some correct information on your site but based on what I’ve seen, atleast 4 calorie conversions are wrong. FREE Report Reveals: 5 Ridiculously Easy Tricks to "Cheat" Your Way to Fat-Loss, HINT: NO diet change or exercise required (And each of these tricks takes less than 5 mins to implement. Well done again. You have done a great job. Femi offers simple stark truths about weight loss or maintenance. You can meet with this traditional Nigerian dish almost everywhere in Lagos. I saw one cup of raw rice equals 675 calories in the presented table, If one cup is supposed to be equal to 16 tablespoon, and one tablespoon of rice is 14 calories, if one were to consume a cup wouldn't it be 16 x 14 which in this case would be 224 calories? But you skipped white bread and wheat bread pls…. So, in essence, Cal and Kcal are the same when it comes to food energy unit. Forget the fact that there is bitter in the name, the sweetness of this soup can help … Nigerian soups are simply delicious and easy to prepare. Would really appreciate u throw more light on this. However, you missed okro soup . To get a more accurate count in your Moi Moi, you’ll have to add up the calories of each ingredient you use in making it. Add to it the calories from a Nigerian soup (something between 450 and 720 calories in average) and, for instance, some chicken meat (about, maybe, 300-350 calories, … : Calorie breakdown: 64% fat, 1% carbs, 35% protein. This turned out really delicious, I love it and I’m guessing you are gonna love it too. Copyright © 2021 by Fitnigerian.com, all rights reserved. However, the calorie content of the swallows are not 100% accurate because the portion sizes in grams (g) are not available. Click on “Contact” at the top or bottom of this page. It’s claimed that it’s low in calorie. Cheers. Calories per serving of nigerian spinach and meat stew (efo riro) 65 calories of Lamb, Australian, leg, shank half, (1 oz) 57 calories of Palm Oil, (0.03 cup) 26 calories of Bird's Eye Chopped Spinach, (0.29 cup) Ogbono Soup and Pounded Yam from Scratch – A tasty and hearty Nigerian soup made from Ogbono seeds (bush mango seeds) added with pre-cooked meat. 60 % 10g Fat. How do I determine the nutritional value of 1.5 cups of asaro? Generic Generic - Nigerian Vegetable Soup (Edikaikong) Serving Size : 100 g. 280 Cal. or are you referring to it as 1 cup of dry oats? I want to confirm the calories on the oatmeal or oats. Your weight loss campaign is not complete yet if you are not taking [enough] fruits! And paired with smooth, tasty and filling Pounded Yam for an extraordinary African meal experience! How does this food fit into your daily goals? ), Which Email Should I Send Your FREE REPORT? SWALLOWS 1. Hello, Note that The “calorie” we refer to in food is actually a kilocalorie. Wow.u re a life saver man. Log In. 4. 20 % 18g Carbs. I need to know if these calorie values are standardized and recommended by dietitians in Nigeria. Great work. Moreover, you can make this soup without a sweat. It’s the first post under Blog. Log In. Lose weight by tracking your caloric intake quickly and easily. Bitter leaf Soup. Calories per serving of YAM PEPPER SOUP (NIGERIAN) 197 calories of Yams, (1.25 cup, cubes) 61 calories of Curry goat, (1.50 oz) 23 calories of Chicken Leg, (0.25 unit (yield from 1 … The Nigerian Pepper soup is a popular Nigerian soup recipe. Those looking to lose weight are ideally advised on high protein and low carbohydrate caloric diets in addition to reducing their minimum caloric daily requirement, while for weight gain its the reverse. NB: Without Refuse Means The Fruit  Has been Peeled And Seeds are Taken Out. Just giving us the total caloric content might be misleading especially for those who look for weight changes – wgt loss or weight gain. Please how many calories are in one moinmoin (regular eatery size)? I have seen different calories for oloyin beans online so I just want to make sure I use the correct one. Check the nutritional fact of the particular brand of bread you’re buying. However, for your okra soup, you would have to add the calories of all the ingredients you used in cooking it to get the total calories. The Oatmeal (Cooked) | 234g | 1 Cup | 158 cal is for brandless plain pure Oats. Looking for Calories in Nigerian Foods? Thanks for sharing, you left out moimoin with fish and egg fillings. If you’re still having any other issues, don’t hesitate to let me know. So it’s best to focus on the gram (g) size. You did a good job here. Why are you not all over the internet? Your email address will not be published. Soup broths have the fewest calories, as they also have the fewest ingredients. There are 80 calories in 1 of Nigerian Nigerian Stew (without meat or fish). Black soup is a popular and tasteful (Edo) Esan soup, it is quite delicious and easy to prepare. Most people will consume 1-2 cups of soup per serving. People have different so-called “standard” cup size. The calorie of okra is on the on the list already. Find more foods like Nigerian Pepper Soup with Tripe. Just click on the link below to download it. I will also appreciate if work can be done on other locally processed foods like fufu, eba and the likes just to show whether processing affects them. Thank u very much, this was quiet helpful. Does pounded yam have more calories than cooked yam, if they are of the same quantity? 4 Drinks Never To Drink If You Want To Lose Weight, Top 6 Weight loss products (#1,#2 and #3 Are Useless), Your email address will not be published. It’s the first post under Blog. I’ve learnt a lot thanks Femi. I love you thank you so much for this…. You added it as: When you said “cooked there” are you referring to it as being cooked then one cup measured out of the cooked oat? To find out, Check for the post titled “How to lose weight in Nigeria fast! Thus there is the Chicken Pepper Soup, the Catfish Pepper Soup (popularly known as Point & Kill), the Goat Meat Pepper Soup, the Cow Foot Pepper Soup and the Assorted Beef Pepper Soup. Serving Size : 1.5 cups. Calorie Count - Nigerian Okra Soup. Please do so, Nice work femi.. this content has very educative nutritional facts that everyone needs to keep fit and leave a healthy lifestyle… Nice one #apoboiz#. Other soups low in calories include chicken noodle, egg drop soup, vegetable soup, and wonton soup. Nigerian Fruits. About Food Exercise Apps Community Blog Shop Premium. Bless you too, my brother. My point here is that though Nigerian foods aren’t exactly nutrient dense, they don’t necessarily have insane caloric content. Eating just 1 – 2 slices of yam is fine. God bless you…, God bless you for putting this together….having been trying to put on some weight, Good afternoon, you have omitted moi moi and okpa (bambara nut pudding). Ewudu leaves 300g; Five spoons of crayfish ground; Chili pepper to taste Ogbono soup is a hate or love it soup. Trying to lose weight in Nigeria is so difficult because when you join some online communities, you can’t track the calorie content of Nigerian food. Thanks sir. Pounded Yam. If you’re completely full, you’ve eaten too much. Oh my God! If you are a Nigerian or have visited Nigerian at one time or another you probably know what soups are used for. For better understanding, Check for the post titled “How to lose weight in Nigeria fast! 372 / 2,300g left. You’ll have to check the nutritional fact of the brand of bread you’re buying to know. God shall mulitply the prayers of the many people on this platform and answer them speedily. Okra Soup; Okra is another dish that contains large amounts of protein but doesn’t have a lot of calories. A cup of steamed or boiled yam is roughly 200 calories and if you take into consideration that most people add water when making iyan and amala, a cup of either should be less than that of yam. thanks. And lastly, for the Eko I would have to do some research to find it. It is such a versatile recipe as it can be prepared with different types of meat and fish. Basic Nigerian Dishes The basic Egusi Soup enriched with few chunks of stockfish and two pieces of meat contains a total of roughly 700 calories per serving!!! Calories per serving of Nigerian Beans 307 calories of Beans, white, (1 cup) 120 calories of Palm Oil, (1 tbsp) 42 calories of Onions, raw, (1 medium (2-1/2" dia)) Please when you say 1 cup, especially for yam, how many cubes can be contained in it and also which cup size do you use to measure. God bless you real good. Nice work. I am referring to it as being cooked then one cup measured out of the cooked oat. Fitness Goals : Heart Healthy. 2. I don't know if you know this food sha, but I'm not seeing starch in your list. 29 % 11g Carbs. The charts says that 50cl of coke has 210 calories but when I checked the coke bottle itself, I saw 42kCal per 10cl. Okra soup is easily made and fresh fish isn’t that hard to come by in Nigeria. Hello. Lose weight by tracking your caloric intake quickly and easily. Thank you very much for this compilation, however I have some concerns. Sodium 1,928g. Hello Aisha, it depends. Free online calorie counter and diet plan. Converting 210kCal to Cal 210*1000= 210,000. About 1200 calories. Take for example the Iyan and the Amala. Thank you for this, it is very helpful. Cabin biscuit? It’s probably network issues. Thank you for commenting Olaitan. 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.

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