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West African jollof

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West African jollof

Also known as: Jollof rice · Rice & cereals · 300 g serving · 40 min total

Enjoy in moderation

Phần jollof rice 300g ~420 kcal, natri 780mg, đường 6g cà.

Lời khuyên: 2/3 phần, thêm rau; ít dầu.

459 kcal per serving

Protein 20.0 g · Carbs 43.9 g · Fat 22.2 g · Fibre 2.4 g · Sugars 2.7 g · Sodium 840.5 mg

Where the calories come from

Where the calories come fromCalories: 18% protein, 39% carbohydrate, 44% fat. 459 kcal total.459kcal / serving
  • Protein20 g · 18%
  • Carbohydrate43.91 g · 39%
  • Fat22.21 g · 44%

Estimated, per 300 g serving.

Daily Value at a glance

Protein40 % % Daily Value
Fibre9 % % Daily Value
Sodium37 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 300 g Estimated

NutrientAmount% Daily Value
Energy459.3 kcal23%
Protein20.0 g40%
Carbohydrate43.9 g16%
of which net carbs (carbs minus fibre)41.5 g—
of which sugars2.7 g—
of which added sugars0.0 g0%
Fat22.2 g28%
of which saturated fat4.4 g22%
Fibre2.4 g9%
Sodium840.6 mg37%
Where the calories come from
Protein 17% · Carbohydrate 38% · Fat 44% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A297.9 µg RAE33%
Vitamin C8.1 mg9%
Vitamin E1.9 mg13%
Vitamin K77.4 µg65%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.2 mg15%
Niacin (B3)5.7 mg36%
Vitamin B60.5 mg29%
Folate (B9)48.9 µg12%
Vitamin B120.2 µg8%
Calcium48.3 mg4%
Iron1.5 mg8%
Magnesium40.8 mg10%
Phosphorus189.0 mg15%
Potassium396.0 mg8%
Zinc2.0 mg18%
Selenium23.9 µg43%
Copper0.2 mg22%
Manganese0.8 mg35%
Iodine60.0 µg40%
Cholesterol49.2 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 300 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin K: 65 %; Selenium: 43 %; Iodine: 40 %; Niacin (B3): 36 %; Manganese: 35 %; Vitamin A: 33 %Vitamin K65 %Selenium43 %Iodine40 %Niacin (B3)36 %Manganese35 %Vitamin A33 %
Health scoreHealth score 67 out of 100, rated Good.67/ 100
Good

Health score

67 / 100 · Good

Formula: protective index 72 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 67, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: High GI. Raises blood sugar quickly — best in smaller portions. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy153.1 kcal8%
Protein6.7 g13%
Carbohydrate14.6 g5%
of which net carbs (carbs minus fibre)13.8 g—
of which sugars0.9 g—
of which added sugars0.0 g0%
Fat7.4 g9%
of which saturated fat1.5 g8%
Fibre0.8 g3%
Sodium280.2 mg12%
Where the calories come from
Protein 18% · Carbohydrate 38% · Fat 44% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A99.3 µg RAE11%
Vitamin C2.7 mg3%
Vitamin E0.6 mg4%
Vitamin K25.8 µg22%
Riboflavin (B2)0.1 mg8%
Niacin (B3)1.9 mg12%
Vitamin B60.2 mg12%
Folate (B9)16.3 µg4%
Vitamin B120.1 µg4%
Calcium16.1 mg1%
Iron0.5 mg3%
Magnesium13.6 mg3%
Phosphorus63.0 mg5%
Potassium132.0 mg3%
Zinc0.7 mg6%
Selenium8.0 µg15%
Copper0.1 mg11%
Manganese0.3 mg13%
Iodine20.0 µg13%
Cholesterol16.4 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Halal
  • Gluten-free
  • Dairy-free

Ingredients

  • Cơm/nếp/cháo — 135 g
  • Gà/vịt — 56 g
  • Dầu/mỡ — 14 g
  • Muối — 2 g
  • Hành — 22 g
  • Cà chua — 23 g
  • Cà rốt — 19 g
  • Ngò — 5 g
  • Hành lá — 5 g
  • Xà lách — 19 g

How it is made

steam · Prep 15 min · Cook 25 min

Good to know

What is good

  • Đạm 14g, xơ 3g
  • Calo 420

Watch out for

  • Natri 780mg
  • Béo 12g

Healthier swaps

Portion sizes

  • Serving — 300 g
  • Serving — 150 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

459 kcal per 300 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 47 min107 min
Running (steady run, 8 MET)≈ 47 min47 min
Cycling (moderate pace, 6 MET)≈ 1 h 2 min62 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by dedupe-v1 · Basis: estimated-serve

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