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20 Jan 2021

Aside from that, on myfitnesspal, 100g of pounded yam is 179 calories which would most likely convert to a little over half a us standard cup which is about double a naija tin cup. 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To Drink If You Want To Lose Weight, Top 6 Weight loss products (#1,#2 and #3 Are Useless), Your email address will not be published. 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. I commented before but I’ll still comment again to thank you for doing this… I’m beyond grateful. 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) Please hw much calories do i need in 24 hrs to loose weight. Most people will consume 1-2 cups of soup per serving. Would really appreciate u throw more light on this. Hello. I have gleaned this information from various sources over the past 25 or so as I have always tried to lose some weight. Calorie Goal 1,700 cal. Fat 57g. I am blown away! I don’t know how I found my way here but you have a fan for life. 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. Please note that some foods may not be suitable for some people and you are urged to … 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! 14 % 11g Carbs. 10 % 12g Carbs. 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)) 326 Cal. 300 Cal. 3. 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! Well, what’s most important is the weight in grams (g). So the more correct one is the 1 Cup (because it has actual number of grams). I have a question please. Sorry if I'm being too expectant. NB: Your Products May Differ, So always Look At The Food Label To Find The Grams And Calories of that particular product. 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. 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. Garri Made from Cassava 100g = 160 calories 1 Cup = 330 calories Nutrients: carbohydrate, fibre, magnesium, iron, folate Note: high in calories 2. My point here is that though Nigerian foods aren’t exactly nutrient dense, they don’t necessarily have insane caloric content. I have been exploring foods by other Nigerian ethnic groups and today we are gonna be making the popular edo (esan) black soup. 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. ), Which Email Should I Send Your FREE REPORT? Sign Up. Wow. Wow.u re a life saver man. To find out, Check for the post titled “How to lose weight in Nigeria fast! Im so grateful to have this guide. Calorie Count - Nigerian Okra Soup. Daily Goals. Hello, does it mean if you make your semovita it still holds the same amount of calories, Hi Love ur calorie list, really helpful. Good day doc. I Can’t say for sure. 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… You’ll have to check the nutritional fact of the brand of bread you’re buying to know. Required fields are marked. Your weight loss campaign is not complete yet if you are not taking [enough] fruits! Thank you! Egusi soup is heavy on calories. 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). Nigerian Fruits. Hello, Note that The “calorie” we refer to in food is actually a kilocalorie. I stick to a 1000 calories as much as I can and has been very effective. 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. Find nutrition facts for over 2,000,000 foods. Click on “Contact” at the top or bottom of this page. 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,… So to make your information more useful, please give a breakdown of the caloric contents of the food. 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? 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. God will bless you for this. Thank so much doc. It’s probably network issues. This turned out really delicious, I love it and I’m guessing you are gonna love it too. Bonus Download: Download Free PDF Document of over 100 Nigerian Foods and their Calorie content. 29 % 11g Carbs. Calorie breakdown: 29% fat, 14% carbs, 57% protein. Egusi Soup Egusi Soup - Nigerian Egusi Soup (1.36cups) Serving Size : 323.1 g. 462 Cal. 372 / 2,300g left. 46.8g There are 326 calories in 1 (422 g) of nigerian okra soup. How does this food fit into your daily goals? Hi. I’ve learnt a lot thanks Femi. You will learn how to make some of the most popular soup here. (Enter Your E-mail address below and click on the button). Can i get an approximation for each average plate of rice and stew? Click button below to get it for FREE. Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe. I have added the calorie content of Amala as requested. About Food Exercise Apps Community Blog Shop Premium. Please how many calories are in one moinmoin (regular eatery size)? Egusi Soup. Lose weight by tracking your caloric intake quickly and easily. 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. With the Brown beans, Is the 100g measured before or after it has been boiled? Mr femi, I have been trying to download the PDF “calories of Nigerian food” but I have been unable to. Log Food. I have a question please. Thanks, Lanre. 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. … These oatmeal company usually add some other ingredients to the oatmeal, that’s why the calories are higher. 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. Bitter leaf Soup. Its a common food here in Warri. The Oatmeal (Cooked) | 234g | 1 Cup | 158 cal is for brandless plain pure Oats. This is the best thing I’ve seen all week thank you so much… You’re a life saver. The sweetness of … 2. Okra soup is easily made and fresh fish isn’t that hard to come by in Nigeria. Find nutrition facts for over 2,000,000 foods. Femi, I am a fitness trainer from Nigeria but I am based and deal with clients here in Asia. 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? Thank you so so much. Find nutrition facts for over 2,000,000 foods. A million thanks for putting this together. You have done a great job. So it’s best to focus on the gram (g) size. 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. Hello Aisha, it depends. Just giving us the total caloric content might be misleading especially for those who look for weight changes – wgt loss or weight gain. You have some correct information on your site but based on what I’ve seen, atleast 4 calorie conversions are wrong. Then today is your lucky day because I have compiled a list of over 100 popular Nigerian foods and their calorie content. ❤️, 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 ❤️. Converting 210kCal to Cal 210*1000= 210,000. I want to confirm the calories on the oatmeal or oats. you dont know how you saved many lives by researching on this and posting it. To get the calorie of this meal, you’ll have to add the calories of the individual ingredients you used in making it. Amazing and concise, am surprised you are not charging for this. Calories differ depending on the manufacturer. Ogbono is one of our major soups here in Nigeria. Check the nutritional fact of the particular brand of bread you’re buying. Amazing, amazing amazing, am surprised you are not charging for this. Free online calorie counter and diet plan. The portion sizes are there as a reference. Imagine eating it with about 3 wraps of pounded yam which is about 600 calories… The largest food group it contains is Fat. 100g of egusi contains about 593 calories while 1 cup of egusi contains about 450 calories. I need to know if these calorie values are standardized and recommended by dietitians in Nigeria. Cheers. Please check and revert. Lose weight by tracking your caloric intake quickly and easily. It’s the first post under Blog. 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 don't know if you know this food sha, but I'm not seeing starch in your list. Below is a ranking of soups by calorie from lowest to highest. About Food Exercise Apps Community Blog Shop Premium. Log In. 300 / 2,000 cal left. Ewudu soup is one of the traditional soups for the Yoruba tribe. God shall mulitply the prayers of the many people on this platform and answer them speedily. Ewudu leaves 300g; Five spoons of crayfish ground; Chili pepper to taste Thank u very much, this was quiet helpful. Proudly Nigerian says: June 6, … Moreover, you can make this soup without a sweat. Soups Calories A liquid dish eaten with a spoon, soups are often made from a base of stock, bullion, cream, or plain water. 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. Sign Up. 10 / 67g left. Thanks sir. God bless you, can I get this list of food and calories sent to my mail. Sign Up. There are 308 calories in 1 serving of Nigerian Chicken Pepper Soup. Ogbono soup is a hate or love it soup. 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. 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) Copyright © 2021 by Fitnigerian.com, all rights reserved. Bless you too, my brother. And paired with smooth, tasty and filling Pounded Yam for an extraordinary African meal experience! I just measured a standard cup of brown beans (cooked) and it’s over 200g, contrary to 100g you stated in your write-up. How do I determine the nutritional value of 1.5 cups of asaro? 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). However, all things being equal, they should definitely have roughly the same amount of calories. God bless you real good. Soup broths have the fewest calories, as they also have the fewest ingredients. If you’re still having any other issues, don’t hesitate to let me know. It’s claimed that it’s low in calorie. 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. Bitter leaf Soup. Thank you very much for this compilation, however I have some concerns. I hope it works for you. 68 % 28g Fat. you are forever blessed bro. 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. 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. Just click on the link below to download it. Different brands have different calories. 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!!! It depends on your total caloric content for the day and your goal. 28 % 10g Fat. 20 % 18g Carbs. The charts says that 50cl of coke has 210 calories but when I checked the coke bottle itself, I saw 42kCal per 10cl. Your email address will not be published. There are 80 calories in 1 of Nigerian Nigerian Stew (without meat or fish). 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) It’s the largest compilation of Nigeria foods, fruits & vegetables in one place. A plate of Moi Moi will have different calories count depending on the ingredients and quantity used in making it. Forget the fact that there is bitter in the name, the sweetness of this soup can help … Ingredients. Serving Size : 1.5 cups. Thanks for these it really help but please what cup are u talking about, is it peak milk tin or 210g tin tomato cup? 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. It is such a versatile recipe as it can be prepared with different types of meat and fish. About Food Exercise Apps Community Blog Shop Premium. 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. The compilation is really helpful, You’re welcome, Hellen. (easy “No-Nonsense” guide)” on this blog. thanks. 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. Please I need ur contact. The Nigerian Pepper soup is a popular Nigerian soup recipe. Thank you for this, it is very helpful. Nigerian Dish Nigerian Dish - Nigerian Spinach and Meat/fish/chicken Stew (Efo Riro) Serving Size : 93.1 g. 173 Cal. A serving of Egusi soup with two pieces of meat and a few chunks of stockfish should provide you with about 700 calories. 2. Nice work. 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. No problem, just use the Nigerian Pepper Soup with Tripe nutrition facts serving size tool to the right. For better understanding, Check for the post titled “How to lose weight in Nigeria fast! is there any other way I can get it? Thanks for sharing, you left out moimoin with fish and egg fillings. 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). 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. Oh my God! 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. If you are a Nigerian or have visited Nigerian at one time or another you probably know what soups are used for. I would urge you neglect its name and pay attention to this soup. 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. Your daily values may be higher or lower depending on your calorie needs. 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, … Please keep the good work going. Great work. This is because the Aim is to buy time enough to go to the major market and buy food stuff in bulk to prepare the major soup. The largest food group it contains is Fat. Sodium 1,928g. 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. Please can you help add Amala or Elubo, it’s a southwest / Yoruba swallow. 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. Log In. FitClick has over 60,000 foods and recipes with detailed nutrition information to view. : Calorie breakdown: 64% fat, 1% carbs, 35% protein. The calorie of okra is on the on the list already. Another characteristic of an emergency soup is that unlike the regular soup made in Nigerian homes which is made in large quantities, emergency soups really last past a day or two. You can meet with this traditional Nigerian dish almost everywhere in Lagos. 11 % 4g Protein. Eating just 1 – 2 slices of yam is fine. There is no beef on the list 2. 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. NB: Without Refuse Means The Fruit  Has been Peeled And Seeds are Taken Out. And the last thing about the soup is its low-calorie containment. I am aiming for 1000 calories a day. And lastly, for the Eko I would have to do some research to find it. This is life saving. 1. Would really appreciate u throw more light on this. Nigerian soups are simply delicious and easy to prepare. 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 … Black soup is a popular and tasteful (Edo) Esan soup, it is quite delicious and easy to prepare. Okra Soup; Okra is another dish that contains large amounts of protein but doesn’t have a lot of calories. However, the calorie content of the swallows are not 100% accurate because the portion sizes in grams (g) are not available. 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, … What about spaghetti, oats, sweet potato, an average wrap of eko. I am referring to it as being cooked then one cup measured out of the cooked oat. And not all of calories here are completely accurate especially the ones without  weight in grams (g) but they are pretty close estimates. Thank u very much, this was quiet helpful. 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? It depends on the size and the quantity of oil and other ingredients used in preparing it. Thank you. I have never been able to judge calories in akara for example. Please nothing supermarket, I want something I can get around and still have enough nutrients. Just a quick question. Wow well done sir ur post is really helpful. How many calories are in a plate of moi moi. The vegetable would also be a good source of the other missing nutrients. However, the ones without the portion size in grams (g) are not completely accurate. : Calorie breakdown: 61% fat, 31% carbs, 8% protein. Though you did some good job but I think the information would have been more useful if you had given us a breakdown of these calories in terms of their protein, carbohydrate and fat percentages. You did a good job here. One (1) kilocalorie is the same as one (1) Calorie (upper case C). Find more foods like Nigerian Pepper Soup with Tripe. (easy “No-Nonsense” guide)” on this blog. All I want to say is Thanks. Generic Generic - Nigerian Vegetable Soup (Edikaikong) Serving Size : 100 g. 280 Cal. 5 Ridiculously Easy Tricks to "Cheat" Your Way to Fat-Loss, (And each of these tricks takes less than 5 mins to implement. Log In. Femi offers simple stark truths about weight loss or maintenance. 4. 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. Get full Nigerian Peanut Soup Recipe ingredients, how-to directions, calories and nutrition review. Absolutely amazing work! Cholesterol 136g. Free online calorie counter and diet plan. I have seen different calories for oloyin beans online so I just want to make sure I use the correct one. Thank you thank you thank you so much for this. Lose weight by tracking your caloric intake quickly and easily. 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!!! Its so great to have it in a Nigerian context. 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. However, you missed okro soup . The most important thing is portion size and avoiding overeating. Sign Up. Reply . Fitness Goals : Heart Healthy. thanks, Please notify me of your response via email also. or are you referring to it as 1 cup of dry oats? About Food Exercise Apps Community Blog Shop Premium. Take for example the Iyan and the Amala. For the spaghetti and oats check food label for the calories. I love you thank you so much for this…. If you want to lose weight and avoid chronic obesity, then my advice is that you avoid the below Nigerian foods completely. If you’re completely full, you’ve eaten too much. Log In. Please I need your contact number. *Percent Daily Values are based on a 2,000 calorie diet. Soups in Nigeria serve as a common denominator for eating several other Nigerian … Looking for Calories in Nigerian Foods? It’s the first post under Blog. Why are you not all over the internet? Cabin biscuit? If you don’t find the calorie content of any food, don’t hesitate to let me know in the comment section. Hello Olamide, there is no one-size-fits-all for the calories in bread. Yes, Lilian, the calorie values for the foods with portion sizes in grams (g) are worldwide standards. I like the clarity in calories per wrap of fufu its good in decision making. 53 % 28g Fat. About 1200 calories. Lose weight by tracking your caloric intake quickly and easily. Can i get an approximation of each piece of suya.? Good day sir, thanks for this great work. Thank you for sharing this with us, Thank you so very much for this. I’m glad you found it helpful, Pls I need the calories for kpokpo garri and a piece of fish. Thank you for commenting Olaitan. Here is a list of over 100 Popular Nigerian foods and their calorie content all in one place. Just try again later. Homemade Homemade - Nigerian Okra Soup. It’s a soup we eat regularly. Well done again. Egusi soup is a popular delicacy in Nigeria, however, it is not the best choice for those who plan on losing weight. SWALLOWS 1. If you’re adding proteins primarily to lose weight, then this is an excellent choice for you. Serving Size : 1 cup. 60 % 10g Fat. Does pounded yam have more calories than cooked yam, if they are of the same quantity? Free online calorie counter and diet plan. please, i want to find out if the portion size given in the table is the recommended quantity to be eaten per time. Calories of Sweet potato is on the list already. 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#. Free online calorie counter and diet plan. I cooked it without oil or meat and used stockfish (head). 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!. 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. People have different so-called “standard” cup size. 1 Medium (Approx 2-3/4" Long, 2-1/2" Dia), 1 Thigh With Skin(From 453g Uncooked Chicken, One Wrap(Approximately One Cup Of Cassava Flour). ), (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. Pounded Yam. Other soups low in calories include chicken noodle, egg drop soup, vegetable soup, and wonton soup. Well done! Find nutrition facts for over 2,000,000 foods. Not really.

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