Beans & legumes

How many calories are in gari and beans?

1 plate (about 350 g) of gari and beans has about 555 calories. Bean stew served with gari, palm oil and often fried plantain or egg. A popular, affordable street lunch.

Also called gob3, gobe, beans and gari, yo ke gari.

Nutrition facts · estimate
Per 1 plate (about 350 g) (350 g)
555kcal
Protein
18 g · 13%
Carbs
80 g · 58%
Fat
18 g · 29%
Fibre
15 g
Sodium
550 mg
Glycaemic impact
Medium

What it does well

  • Beans provide fibre and plant protein
  • Affordable and filling
  • Keeps you full for a long time

Worth watching

  • Gari soaks up oil quickly
  • Fried plantain adds more fat
  • Portions are often large

How to make it lighter

  • Ask for less gari and more beans
  • Go easy on the palm oil poured on top
  • Add a boiled egg instead of fried plantain
  • Include sliced avocado or salad

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 gari and beans

Questions people ask

How many calories are in gari and beans?

A 350 g plate has about 555 calories. The amount of gari, oil and plantain changes this.

Is gari and beans good for weight loss?

It is filling, with about 15 g of fibre per plate, but calorie-dense. A smaller portion with less oil makes it easier to fit into weight-loss plans.

Is gari and beans good for diabetics?

Beans are digested slowly, which helps, but gari is quickly digested starch. Keep the gari portion small, and ask a dietitian or doctor for advice on amounts.

Guides

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