Akara

Snack

Item Rating: 78/100

1 serving (100 grams) contains 300 calories, 10.0 grams of protein, 15.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		714.3
% Daily Value*
Total Fat		35.7 g	45%
	Saturated Fat	7.1 g	35%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	11.9 g	42%
	Sugars	4.8 g
protein		23.8 g	47%
Vitamin D		0 mcg	0%
Calcium		119.0 mg	9%
Iron		4.8 mg	26%
Potassium		714.3 mg	15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 321 cal (52.9%)

Protein: 95 cal (15.7%)

Carbs: 190 cal (31.4%)

About Akara

Akara, also known as bean cakes or akara balls, is a popular West African dish made from peeled black-eyed peas that are blended with spices, then deep-fried until golden. It has deep roots in Nigerian and Ghanaian cuisines, often enjoyed as a breakfast item or snack. Nutritionally, Akara is a rich source of plant-based protein, dietary fiber, and essential minerals such as calcium and iron. One serving (approximately 100 grams) provides about 300 calories, 10 grams of protein, 20 grams of carbohydrates, and 15 grams of fat. The fiber and protein content make it a satiating dish. However, the frying process adds significant fat content, which contributes to its calorie density.

Health Benefits

• High in protein (10g per serving), which supports muscle repair and immune function.
• Contains dietary fiber (5g per serving), aiding digestion and promoting gut health.
• Provides iron (2mg per serving), essential for red blood cell production and oxygen transport.
• Contains calcium (50mg per serving), which supports bone health.
• Low in vitamin C (2mg per serving), but still offers a small boost to immune health.

Dietary Considerations

Allergens: Contains legumes (black-eyed peas), possible cross-contamination with nuts during preparation

Suitable for: Vegetarian, dairy-free diets

Not suitable for: Low-fat diets, legume allergies

Selection and Storage

Store cooked Akara in an airtight container in the refrigerator for up to 3 days. Reheat in an oven or air fryer for crispiness.

Common Questions About Akara Nutrition

Is Akara high in protein?

Akara, made primarily from black-eyed peas, contains about 10 grams of protein per serving (approximately 100 grams). While it's not as high in protein as some animal sources, it is a good plant-based option for vegetarians and vegans looking to include more protein in their diet.

Can I eat Akara on a keto diet?

Akara is not ideal for a strict keto diet due to its carbohydrate content. Each serving contains approximately 20 grams of carbs, which can take up a significant portion of the daily carb allowance on keto, typically limited to 20-50 grams.

What are the health benefits of eating Akara?

Akara is a good source of plant-based protein and fiber, with about 5 grams of fiber per serving, which aids in digestion and promotes satiety. However, its fried preparation increases its fat content to 15 grams per serving, so moderation is key to avoid excessive calorie and fat intake.

What is a recommended portion size for Akara?

A standard serving size for Akara is typically about 100 grams or 2-3 small fritters. This portion provides approximately 300 calories. To balance your meal, consider pairing it with fresh vegetables or a light salad to add more nutrients and fiber.

How does Akara compare to similar foods like falafel?

Akara and falafel are both fried bean-based fritters but differ in ingredients and nutritional profiles. Akara, made from black-eyed peas, is slightly lower in fiber and higher in fat compared to falafel, which is made from chickpeas. Both can be a good plant-based protein source when consumed in moderation.

Data Sources & Scientific References