Jollof Rice with Chicken
Jollof Rice with Chicken is a beloved West African one-pot dish featuring long-grain rice cooked in a rich, aromatic tomato and pepper sauce, typically served with seasoned, grilled, or fried chicken. The dish is a staple in countries like Nigeria, Ghana, and Senegal, where it is often the centerpiece of celebrations, parties, and family gatherings. Its vibrant red color and complex flavor profile come from a blend of tomatoes, onions, scotch bonnet peppers, and a variety of spices like thyme, curry, and bay leaves.
🍽️ Nutrition at a glance
This dish is a balanced meal that provides a good mix of carbohydrates from the rice, protein from the chicken, and healthy fats from the cooking oil. It is rich in vitamins A and C from the tomato and pepper base, along with essential minerals like iron and potassium. A typical serving of Jollof Rice with Chicken contains approximately 500-700 calories, depending on the portion size and preparation method.
Nutrition breakdown
| Calories | 580 kcal |
| Protein | 32 g |
| Carbs | 65 g |
| Fat | 20 g |
| Fiber | 4 g |
| Sugar | 6 g |
| Sodium | 680 mg |
| Potassium | 520 mg |
| Iron | 3.8 mg |
| Vitamin A | 120 mcg RAE |
| Vitamin C | 18 mg |
| Niacin (B3) | 8.5 mg |
| Phosphorus | 310 mg |
| Zinc | 3.2 mg |
| Selenium | 28 mcg |
Per 1 typical serving (350 g) · estimated, varies by recipe
💡 What's interesting
Jollof Rice is often the subject of a friendly and passionate culinary rivalry between Nigeria and Ghana, with each country claiming to have the best version. The dish's unique cooking method, where the rice is steamed in the sauce rather than boiled separately, allows it to absorb all the flavors, creating a deeply savory and aromatic meal that is both comforting and celebratory.
