Moi Moi Calories and Nutritional Facts: A Healthy Delight

Deborah Olayiwola
Deborah Olayiwola
Deborah is a content marketing specialist, with a passion for the food niche, she writes engaging content that celebrates the joy of food and its power to bring people together. Having worked on different projects. Her curiosity and creativity shines through in her writing.
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Last week I wrote about how to keep your Moi Moi leaves fresh for a month; I decided to take a step further to let you know the moi moi calories and their nutritional facts. If you’re still sleeping on this staple Nigeria meal, then you’re missing a lot.

Moi Moi is a delicious and nutritious dish popular in Nigerian cuisine; Its unique name comes from the Yoruba language, where “Moi Moi” means “steamed beans.” It’s a savoury steamed bean pudding made from blended beans, spices, and other flavorful ingredients. It is also known as Moin Moin. Although it is common among the Yorubas in Nigeria, it is also a staple meal in Ghana and Sierra Leone, where it is called “Alele or Olele.”

Making Moi Moi is an art in itself; it’s the same in all regions. Here’s a link to get a step by step instructions and a recipe for making moi moi. It is not only a delicious treat but also a nourishing one. Made from beans, it is a great source of plant-based protein, making it an excellent option for vegetarians and vegans. It’s also rich in dietary fibre, aiding digestion and promoting a healthy gut.

If you’re curious about its nutritional profile and want to know how many calories it packs, you’re in for a treat because I’ve got you covered with all the juicy details!

Moi Moi Calories Count

How many calories are in one Moi Moi?

The big question – how many calories are there in a serving of Moi Moi? A standard serving of this tasty Nigerian dish, weighing about 100 grams, provides approximately 120 to 200 calories. Of course, these numbers can vary a bit depending on the specific recipe and ingredients used, but this gives you a good idea of what to expect in terms of Moi Moi calories content. So, be rest assured it won’t weigh you down with excessive calories.

The primary factor that influences the Moi Moi calories count is the type and amount of ingredients used. For example, adding additional proteins like fish or minced meat can increase the calorie count.

Likewise, the type and quantity of vegetable or palm oil used in the preparation can also affect Moi Moi calories count. Remember that while Moi Moi is a nourishing dish low in calories, some variations might have slightly higher calorie levels, so it’s good to be mindful of the ingredients you use.

Portion control is very important in a balanced diet! Moi Moi may be delicious, but enjoying it in moderation is essential, especially if you’re mindful of your calorie intake. Paying attention to portion sizes can help you strike a perfect balance between savouring this delightful treat and maintaining a healthy diet. Opt for a reasonable serving size that aligns with your dietary needs.

Moi Moi Nutritional Facts

A 100-gram moi moi with average ingredients would give a good idea of Moi Moi calories count.

Nutritional value Quantity
Calories 119.2
Total Fats 4.7g
Saturated Fat 1.2g
Polyunsaturated Fat 1.5g
Monounsaturated Fat 1.0g
Cholesterol 58.9mg
Sodium 263.2mg
Potassium 325.3mg
Total Carbohydrate 13.9g
Dietary Fiber 4.4g
Protein 6.9g
Vitamins 86.7%
Vitamin A 21.7%
Vitamin B-12 3.5%
Vitamin B-6 9.0%
Vitamin C 48.0%
Vitamin D 1.6%
Vitamin E 2.9%
Minerals 105.8%
Calcium 2.5%
Copper 7.1%
Folate 19.0%
Iron 7.4%
Manganese  13.2%
Magnesium 9.3%
Niacin 4.4%
Pantothenic Acid 4.4%
Phosphorus 9.8%
Riboflavin 6.7%
Selenium 7.4%
Thiamin 9.4%
Zinc 5.2%

Is Moi Moi Fattening?

Regarding the fat content in Moi Moi, it’s important to note that it can vary based on the ingredients and cooking methods used. Moi Moi typically contains some fat, especially if oil or palm oil is added during preparation. But Moi Moi can be prepared in a way that includes healthier fats.

To reduce fat in moi, you can make conscious choices to use healthier alternatives like vegetable oils instead of plain oil. If cooked with the average ingredients, moi moi doesn’t make you fat; instead, its fibre gets you satiated and makes you less hungry. Moi Moi is one of the vegetarian meals because of its nutritional benefits. But, for vegetarians, you must stick to healthy vegetables or olive oil instead of palm oil.

What is a Serving of Moi Moi?

The serving sizes of moi moi vary in regions, individual differences, and needs. But to measure Moi Moi calories, ingredients’ serving size and portion control is important.  

The standard serving size of Moi Moi is generally measured by weight and is usually around 100 grams. However, this can vary based on personal preferences and the occasion. Some might opt for smaller portions as a delightful side dish, while others might enjoy a more substantial serving as a satisfying main course.

If you’re mindful of your calorie consumption, it’s a good idea to be aware of your portion size of Moi Moi calories when taking it. You can Pair it with various other nutritious foods to create a well-rounded meal. Adding some colourful veggies and lean proteins alongside your Moi Moi can enhance the nutritional value and satisfy you.

Is Moi Moi High in Protein?

Regarding protein, Moi Moi is one of the top meals in this category; from the table above, it contains a satisfying protein level. The delicious meal is packed with plant-based protein, making it a fantastic choice for those looking to boost their protein intake.

The major ingredient in Moi Moi is beans, an excellent protein source. Moi Moi becomes a delectable and nutritious protein-rich dish when blended and combined with other ingredients like onions and other spices.

It certainly holds its own when comparing Moi Moi with other protein sources. Beans, the major ingredient of Moi Moi, provide a good amount of protein, similar to other legumes like lentils and chickpeas. It’s a wonderful alternative to animal-based proteins for those seeking more plant-based options in their diet. Whether you’re a vegetarian or just looking to diversify your protein sources, Moi Moi is a tasty and wholesome choice.

Moi Moi is a protein-rich delight for all the vegetarians out there that you can add to your meal without hesitation. It’s a great way to meet your protein needs while enjoying a burst of flavours. So, if you’re seeking a delicious plant-based protein option, Moi Moi can help to impress your taste buds and provide a satisfying and nutritious meal.

Is Moi Moi Good for Diabetics?

For individuals with diabetes or on a low-carb/sugar diet, it’s natural to wonder if Moi Moi is a safe choice. The good news is that Moi Moi can indeed be a diabetic-friendly option when prepared thoughtfully with minimal average ingredients. The key lies in its impact on blood sugar levels.

Moi Moi is primarily made from beans, which are considered a low-glycemic food. Low-glycemic foods are known to cause a slower rise in blood sugar compared to high-glycemic options. This makes Moi Moi a favourable choice for those looking to manage their blood sugar levels.

The beauty of Moi Moi is not just in its taste but also in its ingredients. Beyond beans, Moi Moi is typically prepared with an array of low-glycemic ingredients, such as onions and other spices. These additions not only enhance the flavour but also makes it an overall diabetic-friendly dish. By adding low-glycemic ingredients, Moi Moi can offer a satisfying meal option without causing drastic spikes in blood sugar levels.

For people managing diabetes or a low-sugar diet, Moi Moi can be an excellent addition to a diabetic-friendly meal plan. Moi Moi can contribute to a well-rounded and satisfying meal when served alongside a balanced combination of non-starchy vegetables, lean proteins, and whole grains. The protein and fibre from the “beans” can help regulate blood sugar levels and keep you feeling full and energized all day.

Is Moi Moi Good for the Liver?

Moi Moi can indeed offer some liver-loving nutrients. The key ingredient, Beans, is rich in essential nutrients like folate, which plays a role in liver health and supports its proper function. Additionally, the dish often includes onions, which are a good source of antioxidants like vitamin C and flavonoids. These antioxidants help combat oxidative stress and inflammation, which can be beneficial for liver health.

While Moi Moi can contribute positively to liver health, it’s essential to balance it with other liver-friendly foods in your diet. Incorporating a variety of nutrient-rich fruits, vegetables, whole grains, and lean proteins can further support your liver’s well-being. Hydration is also crucial, so remember to drink plenty of water throughout the day.

Moi Moi can be a good addition to a liver-supportive diet when prepared healthy. Pairing it with a mix of other liver-friendly ingredients like garlic and turmeric in your meals can enhance the overall benefits for your liver. 

Guess what? Besides the delicious Moi Moi itself, there’s a fantastic way to make it even more nutritious! You know those indigenous leaves I mentioned at the beginning of this write-up? When you use them to wrap your Moi Moi(in place of foils and containers).

These leaves not only bring a unique flavour that blends perfectly with the dish, but they also pack a powerful nutritional value that adds to the Moi Moi calories, also a good one for diabetic people and also enhances liver health.

Suggestions For Best Steamer Pot

Steamer Pot

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Deborah Olayiwola
Deborah Olayiwola
Deborah is a content marketing specialist, with a passion for the food niche, she writes engaging content that celebrates the joy of food and its power to bring people together. Having worked on different projects. Her curiosity and creativity shines through in her writing.
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