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Jollof Rice

Jollof Rice

EverydayCooked

Jollof rice is a vibrant West African one-pot dish featuring long-grain rice cooked in a seasoned tomato-based sauce with onions, peppers, and spices like thyme and chili. This staple dish derives its signature red-orange hue from tomatoes and often palm oil, while providing complex carbohydrates and micronutrients from its vegetable-rich base. Regional variations may include added proteins like chicken or fish, but the aromatic blend of spices and smoky undertones from traditional cooking methods remain its defining characteristic.

Macro Impact

A 1 cup serving contains 207 calories, 4g protein, 36g carbs, and 5g fat.

Calorie Burn

How long would it take to burn off 207 calories?
Walking3.5 mph, moderate pace
48 min
YogaModerate effort, gentle pace
35 min
SwimmingModerate effort, freestyle
27 min
Biking12-14 mph, moderate effort
21 min
StairsStair climbing, moderate pace
24 min
Running5 mph (12 min/mile)
18 min

Nutrition Facts

Serving size1 cup (143 g)
Amount per serving
Calories207
% Daily Value*
Total Fat5g
6%
Saturated Fat1g
7%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat3g
Cholesterol0mg
0%
Sodium215mg
9%
Total Carbohydrate36g
13%
Dietary Fiber2g
8%
Total Sugars3g
Includes Added Sugars0.7g
1%
Protein4g
Vitamin D0mcg
0%
Calcium14mg
1%
Iron3mg
16%
Potassium215mg
5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
36 / 275 g
13%
Fiber
2 / 28 g
8%
Sugars
3 g
Added Sugars
1 / 50 g
1%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
5 / 78 g
6%
Monounsaturated
3 / 31 g
8%
Polyunsaturated
1 / 23 g
4%
Saturated
1 / 23 g
6%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
3%
Omega 6
1 / 19 g
5%
Omega 9
2 g
Protein
Protein
4 / 80 g
5%
Amino Acids
Histidine
0 / 3 g
4%
Isoleucine
0 / 2 g
14%
Leucine
0 / 3 g
12%
Lysine
0 / 2 g
6%
Methionine
0 / 1 g
11%
Phenylalanine
0 / 2 g
12%
Threonine
0 / 1 g
16%
Tryptophan
0 / 0 g
18%
Valine
0 / 2 g
10%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
6%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
1 / 15 mg
10%
Pantothenic Acid, B5
0 / 5 mg
6%
Pyridoxine, B6
0 / 1 mg
11%
Biotin, B7
1 / 30 mcg
5%
Cobalamin, B12
0 / 2 mcg
0%
Folate
57 / 400 mcg
14%
Vitamin A
86 / 800 mcg
11%
Vitamin C
14 / 83 mg
17%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
10%
Vitamin K
7 / 105 mcg
7%
Minerals
Calcium
14 / 1k mg
1%
Copper
0 / 1 mg
16%
Iron
3 / 13 mg
22%
Magnesium
29 / 370 mg
8%
Manganese
1 / 2 mg
42%
Phosphorous
57 / 700 mg
8%
Potassium
215 / 3k mg
7%
Selenium
14 / 55 mcg
26%
Sodium
215 / 2.3k mg
9%
Zinc
1 / 10 mg
8%
Chromium
3 / 30 mcg
10%
Molybdenum
14 / 45 mcg
32%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
100 g
Caffeine
0 mg
Choline
14 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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