How many calories are in banku?
1 ball (about 350 g) of banku has about 440 calories. A smooth, slightly sour swallow made from fermented corn dough, often mixed with cassava dough, stirred over heat until firm. Eaten with okro soup, light soup, groundnut soup or grilled tilapia and pepper.
Also called banku ball, corn banku, cassava banku, etsew.
- Protein
- 8 g · 7%
- Carbs
- 95 g · 87%
- Fat
- 3 g · 6%
- Fibre
- 5 g
- Sodium
- 300 mg
- Glycaemic impact
- Medium
What it does well
- Fermented dough is a traditional, satisfying energy source
- Low in fat on its own
- Pairs well with protein-rich soups and fish
Worth watching
- A large ball is a lot of carbohydrate in one sitting
- Salt is often added while cooking
- Easy to eat quickly, so portions creep up
How to make it lighter
- Ask for a smaller ball and extra soup vegetables or fish
- Pair with okro soup or light soup rather than very oily soups
- Eat slowly and stop when comfortably full
- Add a side of garden eggs or kontomire
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.
Often eaten with banku
Questions people ask
How many calories are in one ball of banku?
One ball of about 350 g has roughly 440 calories, almost all from carbohydrate. Ball sizes vary widely between homes and chop bars.
Is banku good for weight loss?
Banku is low in fat, but a big ball is calorie-dense. A smaller ball with a protein-rich soup and vegetables is a practical way to enjoy it while losing weight.
Is banku good for diabetics?
Banku is mostly starch, so portion size is key. Pairing a smaller ball with fish and okro or vegetable soup can help, and a dietitian or doctor can guide you on amounts.
Guides
- Healthy eatingHow to Eat Healthy with Ghanaian FoodEat well without giving up banku, waakye or jollof. A practical guide to building balanced, healthy plates from everyday Ghanaian food.
- Know your foodPortion Sizes for Banku, Fufu, Kenkey and Other SwallowsHow big should your banku, fufu or kenkey be? Simple, visual portion guides for Ghanaian swallows so you can enjoy them and stay on track.
- Know your foodGlycaemic Index of Ghanaian Staples, ExplainedWhat is the glycaemic index and how do rice, yam, plantain, kenkey and fufu compare? A clear guide to GI and blood sugar for Ghanaian foods.
Eating banku today?
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