How many calories are in jollof rice?
1 plate (about 350 g) of jollof rice has about 520 calories. Rice cooked in a rich tomato, pepper and onion stew with oil and spices. A favourite at parties and chop bars, usually served with chicken, fish, salad and shito.
Also called jollof, Ghana jollof, jolof rice, party jollof.
- Protein
- 10 g · 8%
- Carbs
- 85 g · 65%
- Fat
- 16 g · 27%
- Fibre
- 3 g
- Sodium
- 950 mg
- Glycaemic impact
- Medium
What it does well
- Quick, filling energy for active days
- Tomatoes, peppers and onions add some vitamins and flavour
- Easy to balance with protein and vegetables on the side
Worth watching
- Oil can add up quickly, especially party-style jollof
- Stock cubes and salt push the sodium up
- Portions are often large, and extras like fried chicken add more calories
How to make it lighter
- Ask for a smaller scoop of rice and a bigger portion of salad or vegetables
- Go for grilled chicken or fish instead of fried
- Cook with less oil and fewer stock cubes; let onions, ginger and garlic carry the flavour
- Go easy on shito, which adds extra oil and salt
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 jollof rice
Questions people ask
How many calories are in a plate of jollof rice?
A typical plate of about 350 g has roughly 520 calories before any chicken, fish or sides. Amounts vary with the recipe, how much oil is used and the size of the portion.
Is jollof rice good for weight loss?
Jollof can fit into a weight-loss plan if you keep the rice portion moderate, use less oil and add plenty of vegetables and lean protein. Logging your plate helps you see how it fits your daily target.
Is jollof rice good for diabetics?
White rice raises blood sugar fairly quickly, so smaller portions paired with protein and vegetables are a sensible approach. A dietitian or doctor can help you find the right portion for you.
Eating jollof rice today?
Snap your plate and Dunu estimates your actual portion, not a textbook one.