Jollof Rice with Corn
Jollof Rice with Corn is a vibrant and flavorful West African one-pot dish, typically featuring rice cooked in a rich, spiced tomato and pepper sauce, often with corn kernels added for sweetness and texture. It's a beloved staple in countries like Nigeria and Ghana, commonly served at celebrations and family gatherings.
🍽️ Nutrition at a glance
This dish is generally high in carbohydrates from the rice and corn, providing a good source of energy, while the tomato base offers vitamins like vitamin C and lycopene. A typical serving can range from 400 to 600 calories, depending on the amount of oil and protein additions.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 7 g |
| Carbs | 58 g |
| Fat | 10 g |
| Fiber | 4 g |
| Sugar | 6 g |
| Sodium | 600 mg |
| Potassium | 450 mg |
| Iron | 3.5 mg |
| Vitamin C | 18 mg |
| Vitamin A | 120 mcg |
| Calcium | 60 mg |
| Magnesium | 45 mg |
| Phosphorus | 110 mg |
| Zinc | 1.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Jollof Rice is a centerpiece of festive occasions and a source of friendly culinary rivalry between West African nations, especially Nigeria and Ghana. Nutritionally, the addition of corn introduces fiber and antioxidants, making it a more textured and nutrient-diverse version of the classic dish.
