Afro🍛 Waakye Calories & Nutrition Facts
Quick answer: a typical serving of Waakye (1 plate / ~300 g) contains approximately 400 calories — 12 g protein, 70 g carbs, 8 g fat. Depending on the recipe and portion, expect a range of 320–500 kcal.
Waakye is Ghana's iconic rice-and-beans dish, cooked with dried millet stalks that give it its signature reddish-brown colour. Usually served with gari, spaghetti, egg, and shito sauce.
Nutrition facts per serving
| Nutrient | Amount (1 plate / ~300 g) |
|---|---|
| Calories | ~400 kcal (range 320–500) |
| Protein | 12 g |
| Carbohydrates | 70 g |
| Fat | 8 g |
| Fibre | 8 g |
Values are estimates for a typical home-style preparation. Restaurant and party versions often run higher.
What changes the calorie count
- Rice and black-eyed beans give a better protein and fibre profile than plain rice
- The 'full package' — with gari, spaghetti, egg, and meat — can exceed 900 kcal
- Shito (pepper sauce) adds 50–100 kcal per spoonful due to its oil base
- Plain waakye with fish is the leanest common combination
Tracking Waakye calories the hard way?
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Download AfroCal FreeFrequently asked questions
Is waakye healthy?
The rice-and-beans base is one of the more balanced Ghanaian staples — good fibre, plant protein, and steady-release carbs. Calories escalate with the add-ons, so build your plate mindfully.
How many calories in waakye with all the extras?
A fully loaded waakye — with gari, spaghetti, boiled egg, fried fish or meat, and shito — commonly reaches 800–1,000 kcal.