How many calories are in waakye?
1 plate, rice and beans only (about 350 g) of waakye has about 480 calories. Rice and beans cooked together with dried sorghum leaves, which give the dish its reddish-brown colour. Popular for breakfast and lunch with stew, gari, spaghetti, egg, wele and shito.
Also called waakye rice, rice and beans, waache.
- Protein
- 16 g · 13%
- Carbs
- 90 g · 75%
- Fat
- 6 g · 11%
- Fibre
- 9 g
- Sodium
- 400 mg
- Glycaemic impact
- Medium
What it does well
- Beans add plant protein and fibre
- Keeps you full for a long time
- The rice and beans base is fairly low in fat
Worth watching
- Toppings like spaghetti, gari, fried plantain and stew can double the calories
- Oily stew and shito add a lot of fat
- Wele and fried fish add salt and oil
How to make it lighter
- Choose boiled egg and salad as your toppings
- Skip either the spaghetti or the gari rather than having both
- Ask for less stew oil and a small spoon of shito
- Add avocado or vegetables for extra fibre
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 waakye
Questions people ask
How many calories are in a plate of waakye?
A 350 g plate of waakye rice and beans has about 480 calories. Toppings like stew, spaghetti, gari and shito can add several hundred more, and recipes and portions vary.
Is waakye healthy?
The rice and beans base offers fibre and plant protein, about 16 g per plate. How balanced it is depends mostly on your toppings and how much oil goes into the stew.
Is waakye good for diabetics?
The beans slow digestion a little compared with plain rice, but portion size still matters. Keep the plate moderate, add vegetables and protein, and check with a dietitian or doctor about what suits you.
Guides
- Know your foodHigh-Protein Ghanaian Foods to Add to Your PlateFrom beans and tilapia to eggs and groundnuts, discover the best high-protein Ghanaian foods and easy ways to add more protein to every meal.
- Healthy eatingHealthy Ghanaian Breakfast IdeasStart the day well with healthy Ghanaian breakfast ideas, from hausa koko and koose to tom brown and egg with yam, plus tips to balance them.
- HabitsHow to Count Calories from a Photo of Your MealLearn how photo-based food logging works, how accurate it is, and how to snap Ghanaian meals in Dunu for quick calorie and nutrient estimates.
Eating waakye today?
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