Jollof Rice

Jollof Rice is a vibrant, one-pot West African staple, celebrated for its rich, tomato-based sauce that infuses long-grain rice with a deep red hue and complex flavors. Its typical ingredients include rice, tomatoes, onions, peppers (like scotch bonnets), and a blend of spices such as thyme and curry, often cooked with meat or fish broth. While its origins are debated across the region, it is a national dish in Nigeria and a beloved party food throughout countries like Ghana, Senegal, and Sierra Leone.

🍳 View the full Jollof Rice recipe →

🍽️ Nutrition at a glance

Jollof Rice is a high-carbohydrate dish, providing substantial energy from the rice, with moderate fat content depending on the amount of oil and protein sources used. A standard serving offers key nutrients like vitamin C and lycopene from the tomato base, along with some B vitamins and iron, with a rough calorie ballpark of 400-600 calories per generous serving.

Nutrition breakdown

Calories	350 kcal
Protein	8 g
Carbs	55 g
Fat	12 g
Fiber	3 g
Sugar	6 g
Sodium	600 mg
Potassium	350 mg
Iron	2.5 mg
Vitamin A	400 IU
Vitamin C	15 mg
Calcium	40 mg
Magnesium	30 mg
Phosphorus	120 mg
Zinc	1.5 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, Jollof Rice is the centerpiece of the famous 'Jollof Wars,' a spirited, friendly rivalry between Nigeria and Ghana over which country makes the best version. Nutritionally, the tomato-heavy base provides a good dose of the antioxidant lycopene, which is more bioavailable when cooked with a little fat, as is traditional.