Gari

Grain

Item Rating: 83/100

1 serving (100 grams) contains 150 calories, 1.0 grams of protein, 0.5 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		357.1
% Daily Value*
Total Fat		1.2 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		33.3 mg	1%
Total Carbohydrates		83.3 g	30%
	Dietary Fiber	4.8 g	17%
	Sugars	2.4 g
protein		2.4 g	4%
Vitamin D		0 mcg	0%
Calcium		38.1 mg	2%
Iron		0.7 mg	3%
Potassium		645.2 mg	13%

* 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

Source of Calories

Fat: 10 cal (3.1%)

Protein: 9 cal (2.7%)

Carbs: 333 cal (94.2%)

About Gari

Gari is a dry, granular product made from fermented and roasted cassava, a starchy root vegetable native to South America and widely cultivated in Africa. It is a staple in many West African cuisines, particularly in Nigeria and Ghana, where it is used to prepare dishes such as eba, combined with soups, or as a base for porridge. Nutritionally, gari is rich in carbohydrates, making it a high-energy food with moderate fiber content. It is low in protein and fat but provides small amounts of calcium and iron. While it is calorie-dense (about 150 calories per 50 grams), it lacks vitamins like C and D, highlighting its primary role as an energy source rather than a nutrient-diverse food.

Health Benefits

• Provides a quick source of energy due to its high carbohydrate content (35g per serving).
• Supports digestive health thanks to its moderate fiber content (2g per serving).
• Contains small amounts of calcium (16mg per serving) that contribute to bone health.

Dietary Considerations

Allergens: None known

Suitable for: Gluten-free, vegetarian, vegan

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store gari in an airtight container in a cool, dry place to prevent moisture buildup and spoilage.

Common Questions About Gari Nutrition

Is gari high in calories and carbohydrates?

Gari is relatively high in carbohydrates, providing 35 grams of carbs per 100-gram serving. It contains 150 calories per serving, making it a moderate-to-high calorie food. However, its fat and protein content are low, with only 0.5 grams of fat and 1 gram of protein.

Can I eat gari on a keto or low-carb diet?

Gari is not suitable for a keto or low-carb diet because it is high in carbohydrates, with 35 grams per serving. Keto diets typically require very low carb intake (20-50 grams per day), so consuming gari can easily exceed this limit.

What are the health benefits and concerns of eating gari?

Gari is a good source of quick energy due to its high carbohydrate content and contains a modest amount of dietary fiber (2 grams per serving), which supports digestion. However, it is low in protein and essential micronutrients, and excessive consumption could contribute to weight gain or spikes in blood sugar, especially for people with diabetes.

What is the recommended portion size for gari?

A typical serving of gari is about 100 grams, which provides 150 calories and 35 grams of carbohydrates. To maintain a balanced diet, pair it with high-protein and high-fiber foods such as beans, fish, or vegetables to create a more nutritionally complete meal.

How does gari compare to other similar foods like rice or couscous?

Compared to white rice (130 calories and 28 grams of carbs per 100 grams) or couscous (112 calories and 23 grams of carbs per 100 grams), gari is higher in calories and carbohydrates. However, gari typically contains more dietary fiber. The choice between them depends on dietary needs and preferences.

Data Sources & Scientific References