You're visiting from United States6,990 dishes in the database… visits
VerifyDish
Sign in

← Back to food library

Nigerian ofada rice

Add to my diary

Nigerian ofada rice

Also known as: Ofada rice · Rice & cereals · 200 g serving · 70 min total

Good choice

Phần ofada rice 200g ~220 kcal, natri 180mg, xơ 2g.

Lời khuyên: Kèm rau/sốt vừa; không dầu thêm.

340 kcal per serving

Protein 5.1 g · Carbs 51.2 g · Fat 12.6 g · Fibre 1.9 g · Sugars 0.7 g · Sodium 1,554.8 mg

Where the calories come from

Where the calories come fromCalories: 6% protein, 60% carbohydrate, 34% fat. 340 kcal total.340kcal / serving
  • Protein5.1 g · 6%
  • Carbohydrate51.16 g · 60%
  • Fat12.62 g · 34%

Estimated, per 200 g serving.

Daily Value at a glance

Protein10 % % Daily Value
Fibre7 % % Daily Value
Sodium68 % % Daily Value

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

Nutrition — 200 g Estimated

NutrientAmount% Daily Value
Energy339.8 kcal17%
Protein5.1 g10%
Carbohydrate51.2 g19%
of which net carbs (carbs minus fibre)49.3 g—
of which sugars0.7 g—
of which added sugars0.0 g0%
Fat12.6 g16%
of which saturated fat6.1 g31%
Fibre1.9 g7%
Sodium1,554.8 mg68%
Where the calories come from
Protein 6% · Carbohydrate 60% · Fat 33% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A1.1 µg RAE0%
Vitamin C0.6 mg1%
Vitamin E2.0 mg13%
Vitamin K7.6 µg6%
Niacin (B3)0.7 mg4%
Vitamin B60.2 mg12%
Folate (B9)7.5 µg2%
Calcium38.2 mg3%
Iron0.8 mg4%
Magnesium28.4 mg7%
Phosphorus82.8 mg7%
Potassium132.0 mg3%
Zinc0.9 mg8%
Selenium12.9 µg23%
Copper0.2 mg22%
Manganese1.3 mg57%
Iodine120.0 µg80%

% 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 200 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingIodine: 80 %; Manganese: 57 %; Selenium: 23 %; Copper: 22 %; Vitamin E: 13 %; Vitamin B6: 12 %Iodine80 %Manganese57 %Selenium23 %Copper22 %Vitamin E13 %Vitamin B612 %
Health scoreHealth score 43 out of 100, rated Fair.43/ 100
Fair

Health score

43 / 100 · Fair

Formula: protective index 43 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 43, 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
Energy169.9 kcal8%
Protein2.6 g5%
Carbohydrate25.6 g9%
of which net carbs (carbs minus fibre)24.7 g—
of which sugars0.3 g—
of which added sugars0.0 g0%
Fat6.3 g8%
of which saturated fat3.1 g16%
Fibre0.9 g3%
Sodium777.4 mg34%
Where the calories come from
Protein 6% · Carbohydrate 60% · Fat 33% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A0.5 µg RAE0%
Vitamin C0.3 mg0%
Vitamin E1.0 mg7%
Vitamin K3.8 µg3%
Niacin (B3)0.4 mg3%
Vitamin B60.1 mg6%
Folate (B9)3.8 µg1%
Calcium19.1 mg1%
Iron0.4 mg2%
Magnesium14.2 mg3%
Phosphorus41.4 mg3%
Potassium66.0 mg1%
Zinc0.5 mg5%
Selenium6.5 µg12%
Copper0.1 mg11%
Manganese0.7 mg30%
Iodine60.0 µg40%

% 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

  • Vegan
  • Vegetarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium
  • Low sugar

Ingredients

  • Cơm — 168 g
  • Dầu cọ — 12 g
  • Hành — 12 g
  • Tiêu — 4 g
  • Muối — 4 g

How it is made

braise · Prep 20 min · Cook 50 min

Kho/hầm 85–98°C >10 phút — protein đông, nước rút, đường caramel (nước màu).

Good to know

What is good

  • Calo 220, natri vừa
  • Xơ 2g

Watch out for

  • Đạm 5g
  • Béo 4g

Healthier swaps

Portion sizes

  • Serving — 200 g
  • Serving — 100 g

How long to burn this off

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

340 kcal per 200 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 19 min79 min
Running (steady run, 8 MET)≈ 35 min35 min
Cycling (moderate pace, 6 MET)≈ 46 min46 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 rule-engine-v2 · Basis: estimated-serve

Similar dishes

Dishes from the same family first, ranked by shared ingredients and closest nutrition. All values estimated, per serving.

Turkish rice pilafTurkish rice pilafRice & cereals327 kcalP 5g · C 50g · F 12gper 200 g servingLimit this oneSouth Asian pilafSouth Asian pilafRice & cereals377 kcalP 6g · C 59g · F 14gper 220 g servingEnjoy in moderationPuerto Rican ricePuerto Rican riceRice & cereals288 kcalP 6g · C 43g · F 11gper 196 g servingEnjoy in moderationLentil rice mujaddaraLentil rice mujaddaraRice & cereals481 kcalP 13g · C 65g · F 20gper 300 g servingGood choiceAsaroAsaroRice & cereals338 kcalP 5g · C 53g · F 13gper 300 g servingEnjoy in moderationJamaican rice and peasJamaican rice and peasRice & cereals305 kcalP 6g · C 43g · F 12gper 200 g servingGood choice