Jollof

Dinner

Item Rating: 70/100

1 serving (300 grams) contains 400 calories, 8.0 grams of protein, 10.0 grams of fat, and 60.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		320.0
% Daily Value*
Total Fat		8.0 g	10%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		480 mg	20%
Total Carbohydrates		48 g	17%
	Dietary Fiber	3.2 g	11%
	Sugars	4.0 g
protein		6.4 g	12%
Vitamin D		0 mcg	0%
Calcium		32.0 mg	2%
Iron		1.6 mg	8%
Potassium		240 mg	5%

* 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: 72 cal (24.9%)

Protein: 25 cal (8.8%)

Carbs: 192 cal (66.3%)

About Jollof

Jollof is a vibrant and flavorful one-pot rice dish originating from West Africa, with significant variations across countries like Nigeria, Ghana, and Senegal. Made with a tomato-based sauce and cooked with ingredients such as onions, bell peppers, rice, and a blend of spices, it is a cornerstone of West African cuisine. Jollof is nutrient-dense, providing a good balance of macronutrients, including carbohydrates (20g per serving), moderate protein (2.7g), and fats (3.3g), and supplies essential micronutrients such as fiber (1.3g), iron (0.7mg), and vitamin C (3.3mg). It is a versatile dish that can be enriched with vegetables, meats, or seafood, adapting to individual dietary needs while maintaining its rich, smoky flavor profile.

Health Benefits

• Rich in carbohydrates (20g), making it a good source of energy to fuel physical activities.
• Contains vitamin C (3.3mg), which supports immune function and collagen synthesis.
• Provides dietary iron (0.7mg), beneficial for oxygen transport and reducing fatigue.
• Low in trans fats, with unsaturated fat content that supports heart health.
• Fiber content (1.3g) aids in digestion and promotes gut health.

Dietary Considerations

Allergens: Contains May contain gluten if cooked with some stock cubes or flavorings, Potential seafood allergens if shrimp or fish is included

Suitable for: Vegetarian (if made without meats or seafood), lacto-ovo vegetarian (if no animal fat or meat broth is used)

Not suitable for: Strict vegan diets (sometimes prepared with animal-based broths), low-carb diets due to its high carbohydrate content

Selection and Storage

Store Jollof rice in an airtight container in the refrigerator for up to 3-4 days. Reheat thoroughly before consuming, adding a splash of water or stock to restore its moist texture.

Common Questions About Jollof Nutrition

Is Jollof rice high in protein?

Jollof rice is relatively low in protein, containing about 2.67 grams per 100-gram serving. To boost the protein content of your meal, you can pair it with protein-rich options such as chicken, fish, or plant-based alternatives like beans or tofu.

Can I eat Jollof rice on a keto diet?

Jollof rice is not suitable for a keto diet due to its high carbohydrate content of 20 grams per 100 grams. Keto diets typically require very low carbohydrate intake, so alternatives like cauliflower rice may be a better option for maintaining ketosis.

What are the health benefits and concerns of eating Jollof rice?

Jollof rice provides a good source of energy due to its carbohydrate content and contains some fiber (1.33 grams per 100 grams) which aids digestion. However, it can also be high in sodium (200 mg per 100 grams) depending on preparation, which may be a concern for individuals managing their salt intake.

How much Jollof rice should I eat per serving?

A typical serving of Jollof rice is around 1 cup (approximately 200-250 grams), providing about 266-333 calories. Pairing it with a lean protein and vegetables ensures a more balanced and nutritious meal.

How does Jollof rice compare to plain white rice in nutrition?

Jollof rice generally has similar calories and carbohydrate content as plain white rice but offers more flavor and slightly more fat due to the cooking oils used. Additionally, Jollof rice may include added vegetables and spices, which can contribute small amounts of fiber and micronutrients.

Data Sources & Scientific References