Calories and protein in a plate of jollof rice, with and without oil
Also called party jollof.
The short answer
1 plate, about 350 g, normal oil
480 kcal
7.5 g protein
Fat 17 g · carbs 73 g · fibre 4 g · Vegan
Portion: a main course plate, without protein on the side. Calculated from USDA FoodData Central
Party jollof is often cooked with more oil than everyday jollof. Chicken or fish on the side is a separate item.
With and without oil
The same 1 plate, changing only the oil the tomato and pepper base is fried in. Normal is about 16 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.
| Oil | Added | Calories | Protein |
|---|---|---|---|
| None | 0 g | 350 kcal | 8 g |
| A little | 8 g | 420 kcal | 7.5 g |
| Normal | 16 g | 480 kcal | 7.5 g |
| A lot | 31 g | 590 kcal | 7.5 g |
What moves the number
- Parboiled riceabout 300 kcal
- Oil (the oil the tomato and pepper base is fried in)about 140 kcal
- Tomatoabout 10 kcal
The recipe behind these numbers
Raw ingredient weights in one 1 plate, scaled from the batch recipe in the Homekcal app’s dish table, with normal 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 |
|---|---|---|---|
| Parboiled riceUSDA: Rice, white, long-grain, parboiled, enriched, dry | 80 g | 300 | 6 g |
| TomatoUSDA: Tomatoes, red, ripe, raw, year round average | 60 g | 10 | 0.5 g |
| Red pepperUSDA: Peppers, sweet, red, raw | 30 g | 10 | 0.5 g |
| OnionUSDA: Onions, raw | 24 g | 10 | 0.5 g |
| Tomato pasteUSDA: Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) | 8 g | 5 | 0.5 g |
| Curry powderUSDA: Spices, curry powder | 1 g | 5 | 0 g |
| WaterUSDA: Beverages, water, tap, drinking | 140 g | 0 | 0 g |
| SaltUSDA: Salt, table | 1.5 g | 0 | 0 g |
| OilUSDA: Oil, canolaThe oil the tomato and pepper base is fried in | 16 g | 140 | 0 g |
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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