Scrabble
Scrabble is a traditional West African one-pot rice dish, often considered a precursor to Jollof rice. It features rice cooked in a rich, spicy tomato and pepper-based sauce, typically with onions, and can include proteins like chicken, fish, or beef. The dish is a staple in countries like Nigeria, Ghana, and Senegal, celebrated for its vibrant flavor and communal preparation.
🍽️ Nutrition at a glance
Scrabble is a high-carbohydrate dish due to its rice base, with moderate protein if meat or fish is included. It provides key nutrients like iron, vitamin C from the tomato and pepper sauce, and B vitamins, with a typical serving ranging from 400 to 600 calories depending on portion size and added fats.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 12 g |
| Carbs | 35 g |
| Fat | 10 g |
| Fiber | 3 g |
| Sugar | 5 g |
| Sodium | 550 mg |
| Potassium | 350 mg |
| Calcium | 150 mg |
| Iron | 2.5 mg |
| Vitamin A | 80 mcg |
| Vitamin C | 15 mg |
| Vitamin D | 0.5 mcg |
| Vitamin B12 | 1.2 mcg |
| Phosphorus | 200 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Scrabble is often associated with social gatherings and celebrations, symbolizing unity and shared enjoyment. Nutritionally, the tomato-based sauce not only adds flavor but also enhances iron absorption from the rice, making it a more nutrient-efficient meal.
AI estimate may be inaccurate · Terms