Banku Calories: 100g, One Ball and With Tilapia
Banku is about 125 calories per 100g. See calories for 100g, 200g and one ball, plus what banku and tilapia adds to the plate.
Banku is about 125 calories per 100g of cooked banku. One ball of about 180g comes to roughly 225 calories. The number moves with the size of the ball: 100g is about 125 calories, 200g about 250, and 300g about 375. What usually turns banku into a high-calorie meal is not the banku itself but the okro stew, the tilapia and the oil they carry.
What banku is made of
Banku is a fermented dough of maize and cassava, cooked with water into a stiff swallow. Because cassava is added, it is slightly smoother and stretches further than kenkey, which is maize alone. Salt is normally the only other ingredient, so the calories come almost entirely from the grain and the root.
Calories in banku by weight
Approximate figures for cooked banku. Weigh the ball if you want a number you can trust; the ranges below assume a typical maize-to-cassava mix.
| Portion | Calories | Protein | Carbs | Fibre |
|---|---|---|---|---|
| 100g | ≈125 | ≈2.5g | ≈27g | ≈1.8g |
| 150g | ≈188 | ≈3.8g | ≈41g | ≈2.7g |
| One ball, about 180g | ≈225 | ≈4.5g | ≈49g | ≈3.2g |
| 200g | ≈250 | ≈5g | ≈54g | ≈3.6g |
| 250g | ≈313 | ≈6.3g | ≈68g | ≈4.5g |
| 300g | ≈375 | ≈7.5g | ≈81g | ≈5.4g |
Why the ball is not a reliable measure
Banku is served by hand or by a spoon, and the balls vary from one vendor to the next. A small ball from one kitchen can weigh more than a large one from another, because the density of the dough is different. If you are counting calories, a kitchen scale is the only reliable way to know.
If you are not weighing, use your fist as a rough guide. A fist-sized ball is about 180g and roughly 225 calories. A ball noticeably larger than your fist is likely 250g or more.
Banku and tilapia: the whole plate
A plate of banku and tilapia is rarely just banku and fish. It usually includes a stew, pepper or shito, and often a drink. Add the parts up before blaming the banku.
| Component | Typical portion | Calories |
|---|---|---|
| Banku | One ball, about 180g | ≈225 |
| Grilled tilapia | One medium whole fish | ≈250 |
| Fried tilapia | One medium whole fish | ≈350 |
| Okro stew | One ladle, two tablespoons of oil | ≈240 |
| Shito or ground pepper | Two tablespoons | ≈150 |
| Salad or extra vegetables | Small bowl | ≈40 |
| Soft drink | 500ml | ≈210 |
A banku plate with grilled fish, a lightly oiled stew and salad lands around 700 calories. The same plate with fried fish, an oily stew, shito and a soft drink passes 1,000. The fish and the oil move the total far more than the ball does.
Banku compared with kenkey and fufu
| Food | Calories per 100g | Typical ball | Calories per ball | Protein per ball |
|---|---|---|---|---|
| Banku | ≈125 | ≈180g | ≈225 | ≈4.5g |
| Ga kenkey | ≈125 | ≈200g | ≈250 | ≈5g |
| Fante kenkey | ≈125 | ≈300g | ≈375 | ≈8g |
| Tuo zaafi | ≈115 | ≈180g | ≈205 | ≈4g |
| Fufu | ≈135 | ≈180g | ≈245 | ≈2g |
Per gram they are almost the same food nutritionally. The differences that matter are the size of the ball and what is served beside it. Our comparison of Ghanaian staples covers the full set, and there is a separate breakdown of kenkey calories. For the plate-by-plate version, see waakye calories.
How to lower the calories without giving up banku
- Take one ball rather than two. If you normally eat two, drop to one and a half for a week, then one.
- Choose grilled or smoked fish over fried. The difference is roughly 100 calories per fish.
- Spoon the oil off the top of the stew before serving, or ask for less oil when it is cooked.
- Keep shito to one or two spoons rather than covering the fish.
- Add okro, kontomire or cabbage so the plate has volume without much energy.
- Drink water instead of a soft drink, which saves about 210 calories on its own.
Is banku good for weight loss?
Banku is neither a weight-loss food nor a fattening one. It is a carbohydrate staple with very little protein, so it works best as one part of a meal that includes fish, egg or another protein source and plenty of vegetables. If your total intake across the day is higher than what you use, banku will contribute to that surplus like any other food.
Frequently asked questions
How many calories are in one ball of banku?
About 225 calories for a 180g ball. Balls vary widely, so weigh one if you want a closer figure.
How many calories are in 100g of banku?
About 125 calories, with roughly 2.5g of protein and 27g of carbohydrate.
How many calories are in banku and okro stew?
About 225 calories for the banku plus roughly 240 for a stew made with two tablespoons of oil, so near 465 before you add fish.
Is banku healthier than kenkey?
They are close. Both are about 125 calories per 100g. Kenkey is maize only, banku adds cassava, but the nutritional difference is small. The portion and the sides matter more.
Does banku have protein?
Very little. About 2.5g per 100g, or roughly 4.5g in a typical ball. That is why it does not keep you full for long on its own.
This page is general nutrition information, not medical advice. Figures are approximate and depend on the recipe and serving size. If you have a medical condition, are pregnant, or are taking medication, speak to a qualified health professional before changing your diet.