Rice and cowpeas (Burkina Faso recipe)1 plate (300 g)
125
375
Salmon, grilled1 fillet (120 g)
223
268
Sardines in oil, canned, drained1 can, drained (85 g)
217
184
Semi-skimmed milk1 glass (200 ml, ~200 g)
48
96
Strawberries1 bowl (150 g)
35
53
Sweet pepper, raw1/2 pepper (80 g)
23
18
Sweet potato, cooked1 serving (150 g)
79
119
Tea, brewed, no sugar1 cup (200 ml, ~200 g)
0
0
Tilapia fillet, grilled1 fillet (150 g)
112
168
Tofu, plain1 serving (100 g)
147
147
Tomato, raw1 medium tomato (120 g)
19
23
Tuna, canned in brine, drained1 small can, drained (100 g)
143
143
Watermelon1 slice (200 g)
35
70
White bread (baguette)1/4 baguette (60 g)
287
172
White rice, cooked1 plate (150 g)
155
233
White sugar1 cube / 1 teaspoon (5 g)
399
20
Whole milk1 glass (200 ml, ~200 g)
64
128
Wholemeal bread2 slices (60 g)
234
140
Yam foutou (Burkina Faso recipe)1 ball (250 g)
97
243
Yam, boiled1 serving (200 g)
109
218
Yassa sauce with lamb (Burkina Faso recipe)1 ladle (200 g)
226
452
Sources: ANSES Ciqual food composition table 2025; FAO/INFOODS West African Food Composition Table 2019. Average values per 100 g of edible portion: a home-cooked dish can vary with the recipe and the oil used.
Every value comes from an official food composition database, not from a blog or a label:
ANSES Ciqual 2025, France's reference food composition table (99 foods);
the FAO/INFOODS West African Food Composition Table 2019 (17 foods, including yam, cassava, plantain and cowpea dishes).
Values are averages per 100 g of edible portion. Portions are plain weights in grams, not official serving sizes: weigh once to calibrate your eye, then adjust.
Why your plate may differ
The same dish can vary a lot with the recipe: oil is about 900 kcal per 100 g, so a spoonful more or less changes a meal. Cooked and raw weights also differ (rice and pasta end up two to three times heavier once cooked). That's why estimates are best read as a range, not an exact figure.
Missing dishes
Some popular dishes aren't in any official table, including attiéké, garba, jollof rice and mafé, so they're not listed here rather than guessed. For mixed dishes, add up the main ingredients.
About this table
General information, not dietary advice: needs vary with age, sex, activity and health. In the Binome360 app, you can describe or photograph a meal and it estimates the calories as a range; nothing is saved until you confirm.
Frequently asked questions
How many calories are in 100 g of cooked rice?
Search 'rice' in the table: the value comes from the Ciqual 2025 table, per 100 g of cooked rice.
Why do calorie values differ between websites?
Different databases, recipes and raw vs cooked weights. This table uses official databases and says which one for each food.
Is attiéké in the table?
Not yet: we found no official value for attiéké, garba, jollof or mafé, so we'd rather leave them out than guess.
Put it into practice
Say it once. Binome360 keeps the record.
A sentence, a voice note or a receipt photo: the assistant prepares the record in the right space, you confirm. 7 days free.
