Fish & meat

How many calories are in banku and tilapia?

1 plate: banku, tilapia and pepper (about 600 g) of banku and tilapia has about 750 calories. A ball of banku served with a whole grilled tilapia and fresh pepper sauce with onions and tomatoes. A Ghanaian favourite at spots and chop bars.

Also called banku with tilapia, tilapia and banku, banku and grilled tilapia.

Nutrition facts · estimate
Per 1 plate: banku, tilapia and pepper (about 600 g) (600 g)
750kcal
Protein
52 g · 28%
Carbs
100 g · 53%
Fat
16 g · 19%
Fibre
6 g
Sodium
900 mg
Glycaemic impact
Medium

What it does well

  • High in protein from the fish
  • Fresh pepper adds vitamins and flavour
  • Grilled rather than fried

Worth watching

  • Large banku balls add a lot of carbohydrate
  • Seasoning and salt raise sodium

How to make it lighter

  • Ask for a smaller banku ball
  • Add sliced onions, tomatoes and cucumber
  • Ask for less oil brushed on the fish

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 and tilapia

Questions people ask

How many calories are in banku and tilapia?

A full plate (about 600 g) has roughly 750 calories and 52 g of protein. Fish and banku sizes vary.

Is banku and tilapia good for weight loss?

Tilapia provides lots of protein, which helps with fullness. A smaller banku ball keeps the calories lower.

Is banku and tilapia good for diabetics?

The fish is low in carbohydrate, but the banku is starchy. Keep the banku portion small and ask a dietitian or doctor for advice.

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