Jollof rice calories and nutrition facts
Jollof rice: 147 kcal per 100 g, protein 2.2 g, fat 6.3 g, carbs 19.6 g. Typical serving (300 g): 441 kcal.
West Africa’s one-pot party rice is cooked in a spicy tomato, pepper and onion base until every grain turns orange-red, and it fuels a friendly, never-ending rivalry between Nigeria and Ghana. A 300 g plate of jollof is about 441 kcal before the fried chicken or plantain that usually comes with it. The smoky, slightly scorched bottom layer is prized at parties.
- Very low salt
- Source of vitamin E
- Source of manganese
- Protein 6%
- Fat 39%
- Carbs 55%
In everyday portions
- Typical serving · 300 g 441 kcal P 6.6 · F 18.8 · C 59 g
- 100 kcal is 70 g this much of it gives 100 kcal
- Energy density Low 1.5 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Energy and macros
- Energy 147 kcal 615 kJ 7%
- Protein 2.2 g 4%
- Fat 6.3 g 9%
- Carbs available, without fibre 19.6 g 8%
- Fibre 0.775 g
- Salt 0.05 g <1%
Where the calories come from
- Protein 6%
- Fat 39%
- Carbs 55%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 15.8 µg 2%
- Vitamin D 0 µg 0%
- Vitamin E 2.8 mg 24%
- Vitamin K 1.9 µg 3%
- Vitamin C 9.2 mg 12%
- Vitamin B1 thiamin 0.025 mg 2%
- Vitamin B2 riboflavin 0.025 mg 2%
- Vitamin B3 niacin 0.548 mg 3%
- Vitamin B5 pantothenic acid 0.292 mg 5%
- Vitamin B6 0.1 mg 7%
- Folate B9 7.3 µg 4%
- Vitamin B12 0.002 µg <1%
- Choline 4.6 mg
Minerals
- Potassium 116 mg 6%
- Calcium 11 mg 1%
- Phosphorus 37.6 mg 5%
- Magnesium 12.2 mg 3%
- Iron 0.343 mg 2%
- Zinc 0.39 mg 4%
- Copper 0.072 mg 7%
- Manganese 0.345 mg 17%
- Selenium 5.2 µg 9%
- Iodine no data
- Sodium 19.4 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Very low salt
- Source of vitamin E
- Source of manganese
Dishes
Among dishes
The category in the 17 Fit catalog: 699 foods. Compared per 100 g.
- 61% Fewer calories than 61% of dishes.
- 89% More vitamin E than 89% of dishes.
- 82% More manganese than 82% of dishes.
Similar in composition
The foods with the nearest calories and macros.
- Gnocchi 135 kcal
- Japanese curry 140 kcal
- Mexican rice 149 kcal
- Fettuccine Alfredo 162 kcal
- Poha 168 kcal
- Bruschetta 171 kcal
More in Dishes
- Lasagne 139 kcal
- Chicken Kiev 280 kcal
- Full English breakfast 160 kcal
- Beans on toast 168 kcal
- Shepherd’s pie 123 kcal
- Chicken pot pie 255 kcal
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Where these numbers come from
Worked out from a recipe of 7 ingredients, with data from USDA FoodData Central (FNDDS, USA), USDA FoodData Central (SR Legacy, USA).
Carbs are available carbohydrates, without fibre, as on EU labels.