🧪 Nutrition Facts
- Calories 429.0
- Total Fat 6.0 g
- Saturated Fat 1.0 g
- Cholesterol 0.0 mg
- Sodium 960.2 mg
- Potassium 301.9 mg
- Total Carbohydrate 86.0 g
- Dietary Fiber 2.0 g
- Sugars 6.0 g
- Protein 10.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 52.2 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 4.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
At 429.0 calories per serving (1 Serving (227.0g)), Jollof Rice is a high-calorie food — portion size matters if you're monitoring your daily intake. Carbohydrates are the primary energy source at 86.0g per serving (78.5% of calories), with a good 2.0g of dietary fiber. One thing to note: a single serving contains 960.2mg of sodium (42% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Enriched Long Grain Rice (long Grain Parboiled Rice, Iron Phosphate, Niacin, Folic Acid), Red Onion Puree (onion, Water, Citric Acid), Water, Vine Ripened Tomatoes, Garlic Puree (garlic, Water, Citric Acid), Red Pepper Puree (bell Pepper, Water, Citric Acid), Olive Pommace Oil, Sea Salt, Chicken Broth, Curry Powder (spices, Turmeric, Salt, Contains: Mustard) Habanero Peppers, Ginger, Black Pepper, Thyme, Granulated Garlic, Cumin, Black Pepper, Oregano, Turmeric.
🔬 Ingredient Analysis
Fortification / Enrichment Agents: Niacin, Folic Acid
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Jollof Rice — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Jollof Rice contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 429.0 kcal | 21.5% |
| Total Fat | 6.0 g | 8% |
| Saturated Fat | 1.0 g | 5% |
| Sodium | 960.2 mg | 42% ⚠️ |
| Total Carbohydrate | 86.0 g | 31% |
| Dietary Fiber | 2.0 g | 7% |
| Total Sugars | 6.0 g | 12% |
| Protein | 10.0 g | 20% |
| Calcium | 52.2 mg | 4% |
| Iron | 4.0 mg | 22% ✅ |
| Potassium | 301.9 mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Jollof Rice accounts for 21.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 78.5% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 429.0 calories in Jollof Rice? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 32.4 min |
| Walking: 17 minutes per mile | 74.0 min |
| Cycling (Low Intensity) | 46.9 min |
| HIIT | 39.7 min |
| Badminton | 60.8 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Jollof Rice
Is Jollof Rice good for weight loss?
Jollof rice is calorie-dense at 429 calories per serving, with most calories coming from carbs rather than protein. The 10g of protein per serving is modest for satiety, so you'd likely need to pair it with additional protein-rich foods to feel full and support weight loss goals.
Is Jollof Rice good for muscle building?
With only 10g of protein per serving, jollof rice alone won't adequately support muscle building. You'd want to combine it with a substantial protein source like chicken, fish, beans, or yogurt to meet your protein needs for recovery and growth.
Is Jollof Rice good post-workout fuel?
Jollof rice works well post-workout for replenishing carbohydrates, with 86g providing quick energy to refuel muscles. However, pair it with a protein source to maximize recovery, since 10g of protein is below the ideal amount for muscle repair after exercise.
Is Jollof Rice good fuel for endurance activities?
The high carbohydrate content makes jollof rice a solid choice for fueling endurance activities. The 86g of carbs will provide sustained energy, though adding a protein source beforehand would help with stamina and recovery.
What should I watch out for with Jollof Rice?
The sodium content is quite high at 960mg per serving—roughly 42% of the daily limit for many people. If you're monitoring sodium intake for blood pressure or heart health, consider this a significant factor, especially if you're adding salt elsewhere in your meals.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
