Afro🫔 Banku Calories & Nutrition Facts
Quick answer: a typical serving of Banku (1 ball / ~200 g) contains approximately 300 calories — 4 g protein, 64 g carbs, 2 g fat. Depending on the recipe and portion, expect a range of 250–400 kcal.
Banku is a Ghanaian staple of fermented corn and cassava dough, cooked into a smooth, slightly sour ball. Traditionally paired with okro soup, grilled tilapia, and hot pepper sauce.
Nutrition facts per serving
| Nutrient | Amount (1 ball / ~200 g) |
|---|---|
| Calories | ~300 kcal (range 250–400) |
| Protein | 4 g |
| Carbohydrates | 64 g |
| Fat | 2 g |
| Fibre | 3 g |
Values are estimates for a typical home-style preparation. Restaurant and party versions often run higher.
What changes the calorie count
- Fermentation gives banku its sour taste and improves digestibility
- A typical ball is ~300 kcal; sizes vary widely between vendors
- Banku with grilled tilapia and pepper is a relatively balanced meal (~550–700 kcal)
- Okro soup adds few calories unless heavy on palm oil
Tracking Banku calories the hard way?
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Download AfroCal FreeFrequently asked questions
Is banku better than fufu for weight loss?
They're comparable in calories. Banku's fermentation may aid digestion, and it's typically eaten with grilled fish — a leaner pairing than the oil-rich soups often served with fufu.
How many calories in banku and tilapia?
One ball of banku with a medium grilled tilapia and pepper sauce totals roughly 550–700 kcal, with an excellent protein contribution from the fish.