How many calories are in fufu?
1 ball (about 350 g) of fufu has about 500 calories. Boiled cassava and plantain (or cocoyam) pounded into a smooth, stretchy ball. Ghana's classic swallow, eaten with light soup, groundnut soup or palm nut soup.
Also called fufuo, foofoo, cassava and plantain fufu, pounded fufu.
- Protein
- 3 g · 2%
- Carbs
- 120 g · 96%
- Fat
- 1 g · 2%
- Fibre
- 5 g
- Sodium
- 20 mg
- Glycaemic impact
- High
What it does well
- Very low in fat and salt on its own
- Plantain adds some potassium
- Filling and comforting
Worth watching
- Very low in protein, so the soup needs to supply it
- High in starch and quickly digested
- Usually swallowed without chewing, which makes it easy to eat a lot
How to make it lighter
- Ask for a smaller ball and extra meat, fish or snails in the soup
- Choose light soup and go easy on the oil in palm nut or groundnut soup
- Add kontomire or garden eggs to the soup for fibre
- Make fufu with more plantain and less cassava
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 fufu
Questions people ask
How many calories are in one ball of fufu?
A 350 g ball of cassava and plantain fufu has about 500 calories. Size and the cassava-to-plantain ratio vary, so your ball may differ.
Is fufu good for weight loss?
Fufu is filling but calorie-dense and low in protein. A smaller ball with a protein-rich light soup is the easiest way to fit it into a weight-loss plan.
Is fufu good for diabetics?
Fufu is high in quickly digested starch, so it can raise blood sugar fast. Smaller portions with plenty of protein and vegetables are sensible, and a dietitian or doctor can advise on what suits you.
Guides
- 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 fufu today?
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