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Healthy Nigerian Food With Low Calories

In Nigeria, most of the food we eat is filled with calories, bad fat etc. These foods end up adding more fat to our system, which is why I have compiled some Nigerian food with low calories to help you lose some pounds.

Weight gain happens when you eat foods that are high in calories. Just like you lose weight when you consume foods low in calories content.

If you’ve got plans about losing some weight, then you’ve got to focus on what you eat. You will have to focus on eating foods that are low in calories. 

Lots of people think that the only way to lose weight is by fasting or by skipping meals, but it is not very sustainable, instead, you will develop ulcer.

Rather than skipping meals, you should try to eat food with low calories. Basically, almost everything we eat in Nigeria has some amount of calories, but there are some foods that contain fewer calories than others, and those types of foods should be eaten more often if you plan to lose some weight.

In this article, I have listed out some food with low calories that you can find in Nigeria. Some of these foods contain almost zero calories.

 

About Lossing Weight

Losing weight simply involves your body burning more calories than it has consumed. Calories are the amount of energy that is found in foods and beverages. When it is consumed, this energy is being used to fuel lots of biological processes that occur right inside the body system.

Because we are all different in body size and age, so does the calorie requirements the body needs differ. The activity of the day is also very important.

For people who have excess fat in their body, the fail-safe is a guaranteed method that helps to get rid of the fat by making the body to burn more calories than it consumes in the meals they eat daily.

Where most people fail with this method is when they try to go on extreme diets that restrict them or starve them to lose weight. Some people eat as little as just one meal in a day, on a daily basis for weeks or months, and they end up getting stomach ulcer.

You may have noticed that when you starve yourself, you lose weight fast. The truth is that you can’t starve yourself forever, you have to go back to eating again. When you start eating again, you will gain back that fat quickly. 

But instead of starving yourself to death, in the name of losing weight, I have listed food with low calories you can eat, even if it is up to 4 times daily and still lose weight.

The secret to weight loss is just for you to eat some of this Nigerian food with low calories

You just have to eat Nigerian fat burning foods that are super low in calories that will enable your body to burn more calories than you have consumed making weight loss much easier.

 

Nigerian Food With Low Calories

In no particular order or category, here are the food with low calories.

See also  9 Healthy Nigerian Food To Eat At Night

 

1. Ewedu (Jute Leave)

Nigerian food with low calories

Jute leave popularly known as ewedu is a popular Nigerian vegetable in the western part of Nigerian. It is used in making a soap called Ewedu soap. Ewedu is very low in calories. About 100g of the ewedu leave contains about 37 calories. This food is low in calories and good for your weight loss journey.

 

2. Okra

Nigerian food with low calories

Okra is another widely popular vegetable in Nigeria. It is usually consumed in the form of okra soup. Okra is a Nigerian food with low calories. It is a  good source of minerals, fibre, antioxidants, and vitamins.

Okra soup is one of the best Nigerian food with low calories for weight loss. Okra soup is easy to prepare and likely the cheapest soup to prepare in Nigeria. Okra’s helps to remove toxins from the body.

According to research by the U.S. Department of Agriculture (USDA) National Nutrient Database, a cup of raw okra, weighing 100 grams (g) contains the following:

  • calories = 33
  • calcium = 82mg
  • fat = 0.2g
  • carbohydrate = 7.5g
  • sugar = 1.5g
  • vitamin A = 36mcg
  • vitamin B6 = 0.215mg
  • vitamin C = 23mg
  • vitamin K = 31.3mg
  • potassium = 299mg
  • sodium = 7mg
  • thiamin = 0.2mg
  • magnesium = 57mg
  • protein = 1.9g
  • fiber = 3.2g
  • folate = 60mcg

 

Okra is not only a food with low calories, it also gives the body some iron, lectin ( reduces the risk of certain cancers), niacin, phosphorus, and copper and being a good source of fibre, improves digestion, whilst keeping you satisfied for a long time, thus minimizing your food cravings.

 

3. Nsala (White Soup)

Nigerian food with calories

Nsala is a Nigerian food with low calories that stands out from other soups. Ofe nsala is a soup that is mainly prepared with spices, a small pieces of yam, utazi leave, and flavored with ogiri or iru. This is a very light soup and it is easy and fast to prepare. Nsala soup is also very low calories food and should be added to your weight loss diet.

 

4. Oats

Nigeria food with low calories

Oat is a food with low calories and it is also very satisfying. Oat is rich in fibre a, which fills you up for a longer time and also promotes regular bowel movements. It simply means that after eating oat, you would not feel hungry as often as you do after eating oats. Oats are also very nutritious as it contains loads of other nutrients, including zinc, protein, selenium, iron, carbohydrates, and more. 

Oatmeal as a delicious and healthy breakfast or dinner option, it can also lower blood sugar levels and reduce the risk of a heart disease and cancer.

 

5. Potatoes

potatoes

Potatoes is also a Nigerian food with low calories. They are healthy food for weight loss because they contain fewer calories than other foods. Potatoes is ranked as one of the most filling food, which means eating them would keep you full and also keep hunger away most of the time. The best way to eat potatoes is by boiling or mashing it, instead of frying it to eat them as chips.

 

6. Ofada Rice

ofada rice

Ofada rice is a Nigerian food with low calories and it is vitamin B, important minerals such as zinc, phosphorus and folate and a substantial amount of protein which could help burn off calories faster.

7. Cowpeas

cowpea

Protein reduces the level of ghrelin, a hormone that is responsible for stimulating feelings of hunger. Cowpeas is a food with low calories because of its content of protein and soluble fibre, adding cowpeas to your diet is a great way to boost weight loss.

See also  13 Health Benefits Of Ginger

 

8.  Egg

egg

Egg is a low calorie food that is rich in protein which boosts metabolic activity and increases feelings of fullness. Eating eggs may support weight loss, especially if a person incorporates them into a calorie-controlled diet. If you want to lose weight, eat eggs as part of a healthy breakfast with fruits and vegetables.

According to the National Health Service (NHS) UK, the recommended daily calorie limit should be:

  • Woman = 2,000 calories
  • Man = 2,500 calories

You should know the calorie content of some of these foods you consume in order to plan your meal and diet correctly.

The table below shows some popular Nigerian foods, stews, soups, snacks, drinks, fruits and vegetables with low and high calories.

Read Also: 9 Healthy Nigerian Food To Eat At Night

 Nigerian Foods Calories

FOODPORTION SIZECALORIES
7up50cl

(1 Big Bottle)

216
35cl

(1 Medium Bottle)

160
Akara1 Ball71
Almonds1.2g7
Amala1 Cup352
Apple223g

(1 Large Fruit)

116
Apple Cider Vinegar100g22
Apple Juice200ml

(Small Glass)

87
Avocado150g

(Sliced)

285
Banana118g105
Barbecue Sauce17g

(1 Tablespoon)

29
Beans (Baked)255g239
Beans (White)178g249
Brown Beans (Raw)100g379
Beer356g

(1 Can)

154
Broccoli (Raw)91g

(1 Cup Chopped)

31
Butter14.2g

(1 Tablespoon)

102
Cabbage (Raw)89g22
Can Tomatoes110.5g19
Carrot Juice236g93
Carrots (Raw)61g25
Cashew (Dry Roasted)8.6g49
Cassava (Raw)206g328
Cauliflower (Raw)107g27
Champagne175ml133
Cherry155g77
Chicken Breast52g

(1 Unit)

86
Chicken Drumsticks133g

(1 Drumstick with Skin)

211
Chicken Liver44g

(1 Liver)

76
Chicken Thigh135g

(1 Thigh with Skin)

239
Chicken Wings13g

(1 Unit)

26
Coconut45g

(1 Piece)

159
Coconut Oil4.5g39
Coconut Water240g45
Coke50cl

(1 Bottle)

210
Coleslaw191g291
Cooked Starch1 Wrap500
Corn90g77
Corned Beef85g213
Cowpea170g194
Cucumber, With Peel, Raw52g8
Cupcake With Icing43g155
Curry Powder2g6
Date7.1g20
Egg Fried46g90
Egg (White Raw)33g17
Egg (Boiled)50g78
Ewedu (Cooked)½ Cup20
Fufu (Akpu)One Wrap330
Gala2.3g

(1 Packet)

297
Garden Egg100g25
Garlic, Raw3g (1 Clove)5
Garri (Eba)100g (1 Cup)360
Ginger11g

(5 Slices)

9
Gizzard100g (1 Cup)239
Goat Meat28g31
Grape Juice249g54
Grapefruit123g

(½ Grapefruit)

52
Green Beans55g

[10 Beans (4″ Long)]

17
Green Leaf Lettuce36g5
Green Peas145g118
Green Peppers119g24
Groundnut1 Seed5
Guava55g38
Honey21g64
Hot Chili Peppers45g

(1 Pepper)

40
Ice Cream (Vanilla)66g137
Noodles1 Super pack640
Irish Potatoes75g77
Ketchup17g20
Lemon58g17
Lemon Juice1 Table spoon3
Lime67g20
Lime Juice1 Table spoon3
Liver85g140
Maggi1 Cube5
Mango336g

(1 Mango Without Refuse)

201
Margarine14.2g102
Mayonnaise13.8g94
Milk (Peak- Powdered)1 Table

Spoon

40
Milk (Powdered)32g159
Millet200g756
Moimoi1 Wrap306
Oatmeal (Cooked)234g158
Okpa1 Wrap250
Okra95g

(8 Pods)

33
Onions, Raw14g

(1 Slice, Medium)

5
Orange131g

(1 Orange)

62
Orange Juice248g111
13.6g117
Palm Oil1 Tablespoon130
Pap (Raw)1 Tablespoon91
Pawpaw145g

(1 Piece)

62
Peach150g59
Peanut Butter32g188
Pear178g102
Pineapple84g42
Plantain

(Fried)

1 Slice68
Plantain (Ripe)179g253
Plantain (Unripe)179g218
Pounded Yam1 Milk Tin Cup400
Prawn100g105
Pumpkin Seeds64g258
Raisin26g

(50 Raisins)

78
Red Wine175ml

(Small Glass)

149
250ml

(Large Glass)

212
Rice (Ofada)1 Cup565
Rice (White, Long-Grain, Cooked)1 Tablespoon14
Rice (White, Long-Grain, Raw)185g675
SamosaAverage Size80
Semovita1 Cup600
Shrimp (Raw)100g85
Snail100g90
Soybeans100g446
Spinach, Raw10g

(1 Leaf)

2
Spirit35ml81
Sprite330ml

(1 Can)

146
Strawberry12g2
Sugar2.3g

(1 Cube)

9
Sugar Granulated2.5g10
8g31
Sweet Potato, Raw130g112
Tangerine88g47
Tomatoes123g28
Tomatoes Juice243g42
Turkey Breast18kg120
Tuwo Masara (White Corn Meal)1 Cup450
Ugwu LeafA cup of chopped14
Ugba100g406
Vegetable Juice247g72
Walnuts28g

(7 Nuts)

183
Watermelon152g46
Wheat Flour (All Purpose)245g455
White Wine175ml

(Small Glass)

144
250ml

(Large Glass)

205
Yam150g177

For conversion of some of these foods to grams, 1 Cup, Tablespoons, Teaspoon’s etc., look at:

  Cooking Conversion Calculator

  Cooking Measurements

 

Take Note That:

  • The portion sizes in grams (g) are worldwide standards and are included as a reference.
  • However, foods without the portion size in grams (g) are not completely accurate but are close estimates.
  • The “calorie” we refer to in food is actually kilocalorie. One (1) kilocalorie is the same as one (1) Calorie (upper case C).
  • Most companies usually add some other ingredients making the calories higher.
  • Always look at the food label to find the nutritional facts of some of these foods when buying from the market.

Read Also: How To Use Turmeric For Weight Loss

Conclusion

Most of the food we consume is high in calories. It is important to know the calorie content of the food you are about to eat if you truly want to lose some weight. With this article, you can control what you eat. There are some delicious Nigerian foods with low calories that you can enjoy and still shade weight. I hope this article has been helpful to you.

Good luck on your weight loss journey.

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