Calories in Jollof Rice: Guide to Nutrition, Portions, Weight Gain & Healthy Eating

January 24, 2026 Adasrecipes

Share the Love

Calories in jollof rice is widely searched in Africa and Africans in the diaspora.

Whether you’re trying to lose weight or shed some pounds, maintain a healthy lifestyle, or you’re simply yearning to know how many calories are in your favorite party jollof, this guide will answer everything you need to know.

Jollof rice is more than food, it’s culture, celebration, and comfort. But how healthy is it?

How many calories or food energy does one plate contain? And can you enjoy jollof rice and still stay fit?

Let’s break it all down.

For Calories in Jollof Rice,We will enlighten you about;

What Is Jollof Rice?
Why People Search for Calories in Jollof Rice
Average Calories in Jollof Rice (Per Serving)
Calories in Nigerian Jollof Rice vs Ghanaian Jollof Rice
Calories in Homemade Jollof Rice
Calories in Party Jollof Rice
Calories in One Plate of Jollof Rice
Calories in One Cup of Jollof Rice
Macronutrients in Jollof Rice
Is Jollof Rice Healthy?
Does Jollof Rice Cause Weight Gain?
Can You Eat Jollof Rice While Dieting?
Jollof Rice Calories With Chicken, Beef, Fish & Turkey
Calories in Jollof Rice With Fried Plantain
How Oil Affects Calories in Jollof Rice
How to Reduce Calories in Jollof Rice
Healthier Jollof Rice Cooking Tips
Jollof Rice for Weight Loss
Jollof Rice for Weight Gain
Frequently Asked Questions (FAQs)
Final Thoughts

What Is Jollof Rice?

Jollof rice is a one-pot rice dish common across West Africa, especially in Nigeria, Ghana, Senegal, Sierra Leone, and The Gambia. It is made with:

Long-grain rice

Tomatoes & tomato paste

Onions

Pepper

Cooking oil

Spices and seasoning

Proteins like chicken, beef, fish, or turkey are often served alongside it.
Because of its ingredients, jollof rice is carbohydrate-dense, moderately fatty, and flavorful,which directly affects its calorie count.

Why People Search for Calories in Jollof Rice

People search for “calories in jollof rice” for many reasons:

Weight loss or weight gain

Fitness and gym tracking

Managing diabetes or blood sugar

Meal planning

Dieting without doing away with cultural foods

This makes it a highly searched topic with the queries below

How many calories are in jollof rice

Calories in Nigerian jollof rice

Calories in one plate of jollof rice

Is jollof rice healthy

Average Calories in Jollof Rice (Per Serving)

The calorie content of jollof rice depends on:

Portion size(Quantity)

Amount of oil used

Type of rice

Added proteins

General Estimate:

1 cup of jollof rice is 300–350 calories

1 medium plate of jollof rice: 500–700 calories

This makes jollof rice a moderate to high-calorie meal, especially when eaten in large portions or quantity

Calories in Nigerian Jollof Rice vs Ghanaian Jollof Rice

Nigerian Jollof Rice Calories

Nigerian jollof typically uses:

More tomato base

More oil

Softer rice texture

Calories:330–370 calories per cup

Ghanaian Jollof Rice Calories

Ghanaian jollof often uses:

Jasmine rice

Less tomato

More oil absorption

Calories:350–400 calories per cup
Ghanaian jollof is usually slightly higher in calories due to the rice type and oil content.

Calories in Homemade Jollof Rice

Homemade jollof rice gives you full control over calories.

Low oil can be used : 280–320 calories per cup
Regular home cooking: 320–360 calories per cup

This is healthier than party jollof because you can:
Reduce oil to the barest minimum

Include vegetables

Control portion size

Calories in Party Jollof Rice

Party jollof rice is cooked with:
Large amounts of oil

Butter or margarine

Fried meat or protein stock

Estimated Calories:

1 cup of party jollof rice: 400–450 calories

1 plate: 700–900 calories

This is why party jollof tastes richer and flavorful which of course equals fat

Calories in One Plate of Jollof Rice

A standard plate (about 2 cups) contains:

600–700 calories (home-cooked)

750–900 calories (party jollof)

Add protein and sides, and your meal can exceed 1,200 calories which is supposedly the daily calorie you need daily to maintain a healthy weight and keep fit especially for women

Calories in One Cup of Jollof Rice

Portion Calories 1 cup (low oil)280–300 1 cup (regular)320–350 1 cup (party jollof)400–450

Macronutrients in Jollof Rice

Carbohydrates

45–55g per cup

Main energy source

Fats
10–18g per cup
Depends on oil quantity

Protein
5–7g per cup

Increases when paired with meat

Is Jollof Rice Healthy?

Yes, when eaten in moderation.

Pros:
Provides energy

Contains antioxidants from tomatoes

Can be balanced with protein and vegetables

Cons:
High in refined carbs
High calorie if too much oil
Low fiber if vegetables are not included

Does Jollof Rice Cause Weight Gain?

Jollof rice does not automatically cause weight gain.

Weight gain happens when:

You eat large portions

You combine it with sugary or carbonated drinks

You eat it often without balance

Calories matter more than the food name.

Can You Eat Jollof Rice While Dieting?

Yes, you can.

Tips:

Eat smaller portions

Reduce oil

Add vegetables

Pair with grilled protein

Avoid fried sides,like fried ripe plantains

Jollof Rice Calories With Chicken, Beef, Fish & Turkey

Protein Calories Added Grilled chicken (1 piece)150–180
Fried chicken 250–300
Beef (fried)200–280
Fish(grilled)120–150
Turkey (fried)300–350

Calories in Jollof Rice With Fried Plantain

This is a popular combo but calorie-dense.

Jollof rice (1 plate): 700 calories

Fried plantain (medium serving): 300–400 calories

Total: 1,000–1,100 calories

How Oil or fat Affects Calories in Jollof Rice

Oil is the biggest calorie contributor.

1 tablespoon of oil = 120 calories

Party jollof can contain 5–8 tablespoons oil

Reducing oil alone can save more than 300 calories per pot.

How to Reduce Calories in Jollof Rice

Use less oil or fat

Use parboiled or brown rice

Add vegetables

Avoid butter or margarine

Use air-fried or grilled protein

Healthier Jollof Rice Cooking Tips

Cook with fresh tomato puree, not paste only AKA tin tomato

Use vegetable stock

Measure oil, don’t use intuition

Add carrots, green beans, peas, cabbage

Jollof Rice for Weight Loss

Jollof rice can fit into a weight-loss plan if:

Portion is controlled

Oil is reduced and less

Protein is lean

Best time to eat it: Preferably earlier in the day.

Jollof Rice for Weight Gain

For weight gain:
Increase portion size

Add fried protein

Add fried ripe plantain

Eat consistently

Frequently Asked Questions (FAQs) on Calories in Jollof Rice

How many calories are in Nigerian jollof rice?

About 330–370 calories per cup.

Is Jollof rice fattening?

Only when eaten or taken excessively or cooked with too much oil.

Can diabetics eat jollof rice?

Yes, in small portions and with a good amount of fiber and protein.

Is jollof rice healthier than fried rice?

Generally yes, because it contains less oil and no eggs.

Finally, Jollof rice is not the enemy or culprit Understanding calories in jollof rice helps you enjoy it without guilt. Whether your aim and goal is to lose weight, maintenance, or gain weight, jollof rice can fit perfectly into your lifestyle when cooked smartly and eaten mindfully.

Food is culture. Health is balance. You can have both and maintain healthy living with the right information.

Do you enjoy reading this post? Leave your thoughts in the comments below and tell me what you think?

See you in my next post.

Ada

Ada's Recipes