Serving Size and Calories of Various African Foods
One of the complications that arise for Africans trying to follow a healthier lifestyle is
the lack of comprehensive information related to the portion sizes of traditional favorites.
After reviewing several publications on the composition of various African foods, I
have translated the data into recommended serving sizes and provided an approximate
caloric count for the food in the recommended serving. While every attempt has been
made to ensure that the information below is accurate and correct, it should be noted
that slight variations in calorie amounts may exist according to the ingredients used
in the preparation of the food. Information will be updated and amended as needed.
Food
Serving Size
Average Calories
Porridge (no sugar,
margarine or milk added)
4 ounces (112g)
100
Chapati
2 ounce (56g)
212
African Donut (Mandazi)
1 ounce (28g)
90
Sadza/Ugali/ Nishima/Pap
8 ounces (224 g)
224
Millet Porridge
8 ounces ( 224 g)
146
Biriyani with oil
2.5 ounces (70g)
300
Rice Cake (Kitumbua)
3 ounces (84g)
360
Rice and Meat Pilau
6 ounces (168g)
612
Vermicelli with coconut
milk and sugar (Tambi)
2 ounces (56g)
129
Cassava stiff porridge
3 ounces (84g)
120
Cassava with coconut milk
2 ounces (56g)
123
Boiled Cassava
3 ounces (84 g)
112
Fried Cassava
3 ounces (84 g)
294
Samp
4 ounces (112 g)
116
Millet
4 ounces (112 g)
136
Brown Rice
3 ounces (84 g)
96
White Rice
3 ounces (84 g)
108
Samp & Beans (1:1)
3 ounces (84 g)
105
Vet Koek (Fat Cook)
1 ounce (28 g)
107
Sugar Beans
3 ounces (84 g)
126
Beef and Vegetable Stew
6 ounces (168 g)
204
Biltong (trimmed)
1 ounce (28 g)
68
Biltong (with fat)
1 ounce (28 g)
80
Biltong (game)
1 ounce (28 g)
94
Chicken Stew (skin on
with tomatoes and onion)
4 ounces (112 g)
156
Dried Mopane
Worm (madora)
2 ounces ( 56 g)
192
Oxtail Stew (fat trimmed)
4 ounces (112 g)
276
Pork Trotters
4 ounces (112 g)
216
Sausage Roll/ Meat Pie
3.5 ounces (100 g)
401
Borewors (Beef and Pork)
2 ounces (56 g)
222
Roasted Salted Peanuts
1