Calories and protein in a bowl of ewa agoyin, with and without palm oil
Also called beans and pepper sauce, beans porridge.
The short answer
1 bowl, about 350 g, normal palm oil
650 kcal
27 g protein
Fat 30 g · carbs 74 g · fibre 14 g · Vegan
Portion: mashed beans with sauce. Calculated from USDA FoodData Central
The sauce is generous in many kitchens. The beans are a solid source of protein.
With and without palm oil
The same 1 bowl, changing only the palm oil in the agoyin sauce. Normal is about 28 g in this portion. A little halves the recipe’s fat and a lot doubles it, so in a portion of the same weight a lot comes out a little under double. These are the four levels the app asks about, with the same numbers.
| Palm oil | Added | Calories | Protein |
|---|---|---|---|
| None | 0 g | 440 kcal | 30 g |
| A little | 15 g | 550 kcal | 28 g |
| Normal | 28 g | 650 kcal | 27 g |
| A lot | 52 g | 830 kcal | 25 g |
What moves the number
- Lobiaabout 380 kcal
- Palm oil (the palm oil in the agoyin sauce)about 250 kcal
- Onionabout 15 kcal
The recipe behind these numbers
Raw ingredient weights in one 1 bowl, scaled from the batch recipe in the Homekcal app’s dish table, with normal palm oil. Water, salt and spices add almost no energy but are listed so the recipe is complete. If your version has more of something, the numbers move with it.
| Ingredient | Weight | Calories | Protein |
|---|---|---|---|
| LobiaUSDA: Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | 112 g | 380 | 26 g |
| WaterUSDA: Beverages, water, tap, drinking | 392 g | 0 | 0 g |
| SaltUSDA: Salt, table | 1.5 g | 0 | 0 g |
| OnionUSDA: Onions, raw | 42 g | 15 | 0.5 g |
| Red pepperUSDA: Peppers, sweet, red, raw | 28 g | 5 | 0.5 g |
| Chilli powderUSDA: Spices, pepper, red or cayenne | 1.5 g | 5 | 0 g |
| Palm oilUSDA: Oil, palmThe palm oil in the agoyin sauce | 28 g | 250 | 0 g |
What we could not match
Stand ins and assumptions in this recipe that a person still has to check.
- Cooked yield is an estimate of a typical home pot (water evaporated); a weighed batch would replace it.
- Oloyin (honey beans) are calculated as USDA cowpeas (black-eyed type), a close relative but not the same bean.
- Dried peppers in the sauce are calculated as fresh red bell pepper plus cayenne.
- Many kitchens use more palm oil than this; the 'a lot' oil level is common.
How this was worked out
This is the same dish the Homekcal app logs, from the same table. Each raw ingredient’s weight is multiplied by its per-100 g values in USDA FoodData Central, the batch is added up and divided by the cooked weight it makes. Calories are rounded to the nearest 10 and grams to the nearest gram, because a standard recipe is not your recipe. These are calculated values, not weighed or lab tested meals, and home versions vary a lot.
Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2026. fdc.nal.usda.gov. Public domain (CC0).
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