Afro🍚 Jollof Rice Calories & Nutrition Facts
Jollof rice is West Africa's most famous one-pot dish — long-grain rice cooked in a rich tomato, pepper, and onion base with oil and spices. Nigeria, Ghana, and Senegal each claim the best version.
Nutrition facts per serving
| Nutrient | Amount (1 cup / ~250 g) |
|---|---|
| Calories | ~330 kcal (range 240–450) |
| Protein | 7 g |
| Carbohydrates | 52 g |
| Fat | 10 g |
| Fibre | 2 g |
Values are estimates for a typical home-style preparation. Restaurant and party versions often run higher.
What changes the calorie count
- Oil quantity is the biggest swing factor — party jollof often uses far more oil than home-cooked versions
- White rice vs brown or basmati changes carbs and fibre
- Added protein (chicken, beef, fish) can add 150–300 kcal to the plate
- Fried plantain on the side adds roughly 150–270 kcal
Tracking Jollof Rice calories the hard way?
AfroCal identifies African dishes from a photo and logs calories, protein, carbs, and fat automatically. Free during beta on iPhone.
Download AfroCal FreeFrequently asked questions
Is jollof rice good for weight loss?
It can fit a weight-loss diet in controlled portions. A one-cup serving (~330 kcal) with grilled chicken and a vegetable side is a balanced plate. The key is limiting oil and portion size rather than avoiding the dish.
How many calories in jollof rice with chicken?
A typical plate of jollof rice with a piece of grilled or stewed chicken lands around 500–650 kcal, depending on the chicken cut and how much oil was used in the rice.