Food guide
Calories in Ghanaian food.
Estimated nutrition for 40 everyday Ghanaian dishes, per typical serving, with simple ways to make each plate lighter.
Rice dishes
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Jollof rice | 1 plate (about 350 g) | 520 kcal | 10 g | 85 g | 16 g |
| Waakye | 1 plate, rice and beans only (about 350 g) | 480 kcal | 16 g | 90 g | 6 g |
| Fried rice | 1 plate (about 350 g) | 540 kcal | 14 g | 80 g | 18 g |
| Omo tuo | 2 rice balls (about 300 g) | 380 kcal | 8 g | 85 g | 1 g |
| Plain rice and stew | 1 plate with stew and meat (about 400 g) | 590 kcal | 18 g | 85 g | 20 g |
Swallows
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Banku | 1 ball (about 350 g) | 440 kcal | 8 g | 95 g | 3 g |
| Fufu | 1 ball (about 350 g) | 500 kcal | 3 g | 120 g | 1 g |
| Kenkey | 1 ball (about 350 g) | 400 kcal | 9 g | 85 g | 3 g |
| Tuo zaafi | 1 ball (about 400 g) | 325 kcal | 7 g | 70 g | 2 g |
| Akple | 1 ball (about 300 g) | 345 kcal | 7 g | 75 g | 2 g |
| Eba | 1 ball (about 300 g) | 365 kcal | 2 g | 88 g | 1 g |
| Konkonte | 1 ball (about 300 g) | 335 kcal | 2 g | 80 g | 1 g |
| Ampesi | 1 plate, without stew (about 350 g) | 370 kcal | 5 g | 85 g | 1 g |
Soups & stews
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Light soup | 1 bowl with meat or fish (about 400 g) | 200 kcal | 22 g | 10 g | 8 g |
| Groundnut soup | 1 bowl with chicken (about 400 g) | 425 kcal | 25 g | 14 g | 30 g |
| Palm nut soup | 1 bowl with meat and fish (about 400 g) | 450 kcal | 22 g | 12 g | 35 g |
| Okro soup | 1 bowl with fish and meat (about 400 g) | 270 kcal | 22 g | 14 g | 14 g |
| Kontomire stew | 1 serving (about 250 g) | 295 kcal | 14 g | 10 g | 22 g |
| Garden egg stew | 1 serving (about 250 g) | 260 kcal | 12 g | 12 g | 18 g |
| Shito | 1 tablespoon (about 15 g) | 100 kcal | 1 g | 1 g | 10 g |
| Mpotompoto | 1 bowl (about 400 g) | 465 kcal | 10 g | 75 g | 14 g |
| Aprapransa | 1 plate (about 350 g) | 495 kcal | 14 g | 60 g | 22 g |
Beans & legumes
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Red red | 1 plate with fried plantain (about 350 g) | 560 kcal | 16 g | 75 g | 22 g |
| Gari and beans | 1 plate (about 350 g) | 555 kcal | 18 g | 80 g | 18 g |
Fish & meat
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Grilled tilapia | 1 medium fish (about 200 g edible) | 290 kcal | 44 g | 2 g | 12 g |
| Banku and tilapia | 1 plate: banku, tilapia and pepper (about 600 g) | 750 kcal | 52 g | 100 g | 16 g |
Breakfast & porridges
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Hausa koko | 1 cup (about 300 ml) | 180 kcal | 3 g | 40 g | 1 g |
| Tom brown | 1 bowl with milk and sugar (about 300 g) | 300 kcal | 9 g | 50 g | 7 g |
| Etor | 1 plate with eggs (about 300 g) | 550 kcal | 14 g | 70 g | 24 g |
Street food & snacks
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Kelewele | 1 portion (about 150 g) | 345 kcal | 2 g | 50 g | 15 g |
| Koose | 5 pieces (about 150 g) | 355 kcal | 14 g | 25 g | 22 g |
| Bofrot | 3 pieces (about 120 g) | 405 kcal | 6 g | 55 g | 18 g |
| Chinchinga | 1 stick (about 100 g) | 240 kcal | 24 g | 4 g | 14 g |
| Fried yam | 1 portion (about 200 g) | 415 kcal | 3 g | 65 g | 16 g |
| Tatale | 3 pieces (about 150 g) | 360 kcal | 3 g | 55 g | 14 g |
| Meat pie | 1 pie (about 120 g) | 370 kcal | 10 g | 38 g | 20 g |
| Abolo | 3 pieces (about 150 g) | 280 kcal | 5 g | 60 g | 2 g |
This is general nutrition information, not medical advice. Numbers are estimates that vary by recipe and portion. If you are managing a health condition, talk to your doctor or a dietitian before changing your diet.
Your plate isn't a table.
Portions vary. Snap your actual meal and Dunu estimates what's on it.