african · Home-cooked plate
How many calories in a plate of Nigerian jollof rice?
About 590 kcal for a typical home-cooked plate.
Calories come from rice, oil, and tomato sauce. Rice provides carbohydrates. Oil adds fat. Tomatoes add minimal calories.
What each part adds
| Part | Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Jollof Rice | 1 cup cooked, 186 g | 280 kcal | 5 g | 45 g | 8 g |
| Fried Plantain | 1 medium, 85 g | 130 kcal | 1 g | 28 g | 4 g |
| Fried Chicken | 1 piece (drumstick), 75 g | 180 kcal | 18 g | 2 g | 11 g |
| Whole plate | 1 serving, 346 g | 590 kcal | 24 g | 75 g | 23 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
- Grilled Chicken instead of Fried1 piece (drumstick)−80 kcal
- Add Coleslaw1/2 cup+60 kcal
- Skip Fried Plantain−130 kcal
- Add Extra Oil to Rice1 tbsp+120 kcal