Waakye Calories per 100g, Cup and Plate
Waakye is about 140 calories per 100g. See calories for a cup and a plate, plus what gari, egg, shito and plantain add.
Waakye is about 140 calories per 100g of cooked waakye. A standard serving of 250g, roughly one cup, comes to about 350 calories. That is the number for the rice and beans alone. A plate from a waakye joint, with gari, egg, fried plantain, spaghetti, shito and a drink, commonly lands between 700 and 1,200 calories.
What waakye is made of
Waakye is rice and beans cooked together, usually with sorghum or millet leaves that give it the reddish-brown colour. The beans are what make it different from plain rice: they add protein and fibre, and they make the meal more filling per gram.
Calories in waakye by portion
Approximate figures for cooked waakye without sides:
| Portion | Calories | Protein | Carbs | Fibre |
|---|---|---|---|---|
| 100g | ≈140 | ≈4.4g | ≈26g | ≈2.4g |
| 200g | ≈280 | ≈8.8g | ≈52g | ≈4.8g |
| 1 cup, about 250g | ≈350 | ≈11g | ≈65g | ≈6g |
| 1 bowl, about 350g | ≈490 | ≈15g | ≈91g | ≈8.4g |
| 2 cups, about 500g | ≈700 | ≈22g | ≈130g | ≈12g |
The rice-to-beans ratio changes these figures. A waakye that is mostly rice is closer to plain rice; one with a generous share of beans has more protein and fibre and keeps you full longer.
What the sides add
This is where a waakye plate is decided. The rice and beans are rarely the largest number on the plate.
| Side | Typical portion | Calories |
|---|---|---|
| Gari | Two tablespoons | ≈70 |
| Fried plantain | Five slices | ≈200 |
| Boiled egg | One | ≈78 |
| Fried egg | One | ≈110 |
| Spaghetti | 100g cooked | ≈160 |
| Shito | Two tablespoons | ≈150 |
| Fried fish | One medium | ≈250 |
| Grilled chicken | One thigh | ≈180 |
| Salad | Small bowl | ≈40 |
| Soft drink | 500ml | ≈210 |
Three real plates, added up
| Plate | What is on it | Total |
|---|---|---|
| Light | One cup waakye, boiled egg, salad | ≈470 |
| Standard | One cup waakye, fried plantain, boiled egg, shito | ≈780 |
| Heavy | Bowl of waakye, fried plantain, spaghetti, fried fish, shito, soft drink | ≈1,200 |
The light plate and the heavy plate contain the same food. The difference is roughly 700 calories, and almost all of it comes from the sides rather than the waakye.
Waakye compared with jollof and plain rice
| Food | Calories per 100g | Protein per 100g | Fibre per 100g |
|---|---|---|---|
| Waakye | ≈140 | ≈4.4g | ≈2.4g |
| Jollof rice | ≈165 | ≈3g | ≈1g |
| Cooked white rice | ≈130 | ≈2.7g | ≈0.4g |
Waakye is slightly higher in calories than plain rice but higher in protein and fibre too, which is the better trade. Jollof is the highest of the three because the rice is cooked in an oil-based stew. For the other staples, see banku calories and the full Ghanaian foods comparison.
How to build a lighter waakye plate
- Take one cup of waakye rather than a bowl, and ask for less rice with the same beans.
- Choose one fried side, not three. Fried plantain, spaghetti and gari together are the bulk of the damage.
- Add a boiled egg or grilled chicken for protein instead of fried fish.
- Use one spoon of shito and keep the rest of the pepper dry.
- Take salad or extra vegetables when they are available.
- Drink water. A soft drink adds about 210 calories and does not fill you.
If you eat waakye regularly, the realistic change is not removing the plantain. It is keeping the plate to one cup of waakye, one fried side and one protein, which is still a satisfying meal at around 600 calories.
Frequently asked questions
How many calories are in waakye per 100g?
About 140 calories, with roughly 4.4g of protein and 26g of carbohydrate.
How many calories are in a plate of waakye?
A light plate is around 470 calories, a standard plate with plantain and egg around 780, and a loaded plate with spaghetti, fried fish and a drink over 1,200.
Is waakye good for weight loss?
It is one of the better staples because the beans add protein and fibre, which keep you full. The sides decide whether the meal fits your day.
How many calories are in one cup of waakye?
About 350 calories for 250g, without sides.
Is waakye healthier than jollof rice?
It has more protein and fibre and fewer calories per 100g, so it is the better choice of the two if the sides are similar.
This page is general nutrition information, not medical advice. Figures are approximate and depend on the recipe and portion size. If you have a medical condition, are pregnant, or are taking medication, speak to a qualified health professional before changing your diet.