african · Home-cooked bowl
How many calories in a bowl of jollof rice?
About 570 kcal for a typical home-cooked bowl.
Jollof rice derives calories primarily from long-grain rice and the oil used to fry the tomato and pepper base. Additional energy comes from chicken or beef added to the dish, along with fats from palm oil or vegetable oil.
What each part adds
| Part | Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Jollof rice | 1 cup cooked, 186 g | 280 kcal | 6 g | 48 g | 7 g |
| Grilled chicken thigh | 1 medium piece, 85 g | 160 kcal | 18 g | 0 g | 9 g |
| Fried plantain | 1 slice, 45 g | 80 kcal | 0 g | 18 g | 2 g |
| Coconut water | 1 cup, 240 g | 45 kcal | 1 g | 9 g | 0 g |
| Whole plate | 1 serving, 556 g | 565 kcal | 25 g | 75 g | 18 g |
Estimates for a typical portion. Your plate will differ with portion size and how it is cooked. Not medical advice.
Swaps that change the number
- Remove fried plantain−80 kcal
- Add extra palm oil to rice1 tablespoon+120 kcal
- Use chicken breast instead of thigh1 medium piece−50 kcal