There are about 160 calories in 100g of moi moi, based on a lab study of moin moin bought from 30 street vendors in Salvador, Brazil, with about 7.6g of protein, 7g of fat and 16.5g of carbohydrate. Your own moi moi may come out higher or lower, because the oil, eggs, fish and corned beef you add all change the count.
If you've come for the recipe, it's near the end.
How many calories are in moi moi?
The best figures we've found come from a 2022 study in the journal Food Science and Technology. Researchers bought moin moin from 30 street vendors in Salvador, Brazil, where it's called abará and sold made with dried shrimp, onion, salt and palm oil, and analysed it in the lab. Here's what they found in 100g, as eaten.
| Moi moi nutrition facts per 100g | Amount |
|---|---|
| Calories | 159 kcal |
| Protein | 7.6g |
| Fat | 7g |
| Carbohydrate | 16.5g |
Across the 30 vendors, the energy ran from about 121 to 199 calories per 100g. The average portion in that study weighed about 187g and came to roughly 297 calories. Nigerian home recipes differ from the Brazilian street version, so use these numbers as a fair guide, not a label.
What changes the calories in moi moi?
Beans are the base of every moi moi, so the differences come from what you add to them. Oil is the big one: our moi moi recipe uses 20cl of vegetable oil for 750g of beans, and adding more oil, or using palm oil generously, will raise the count. Fillings matter too. A hard-boiled egg, corned beef or bone marrow in the middle all add calories and protein, while a plain moi moi with just pepper, onion and crayfish stays lighter.
The wrapping doesn't change the calories, but it does change the flavour. Uma leaves give the best taste, banana leaves are the usual alternative, and foil or heatproof containers are the modern shortcut. If you wrap in leaves, our guide on how to preserve moi moi leaves will help you keep them fresh.
Is moi moi fattening, and is it good for weight loss?
Not on its own. The NHS explains that you're likely to put on weight if you eat and drink more calories than you use. An average woman needs about 2,000 calories a day and an average man about 2,500, so a 100g serving of moi moi at around 160 calories fits comfortably into a normal day.
Where it can tip over is the plate around it. Moi moi beside a big serving of jollof or fried rice, or three wraps at a party, adds up quickly. If you're watching your weight, keep the oil in the recipe modest, choose egg or fish over corned beef, and serve it with vegetables rather than a second heavy starch.
Health benefits of moi moi
Most of the good in moi moi comes from the beans. The British Heart Foundation says pulses like beans are high in protein and fibre, low in fat and cheap to buy, and that one portion gives you about a third of the fibre you need in a day. Because moi moi is steamed rather than fried, most of its fat comes from the oil and fillings you add, so you decide how rich it gets.
Is moi moi high in protein?
It's a decent source. At about 7.6g of protein per 100g, a 187g wrap gives you around 14g. That protein from the beans is a big part of why moi moi works so well as a meat-free main. Add an egg in the middle and you raise the protein further.
Is moi moi good for diabetics?
It can fit into a diabetes-friendly meal, but it isn't a treatment. The British Heart Foundation calls pulses one of the highest-fibre foods and says eating them can help lower your risk of type 2 diabetes. That's about preventing diabetes, though, not managing it. Moi moi still contains carbohydrate, so if you have diabetes, count it in your meal and ask your doctor or dietitian how it fits your plan.
What is a serving of moi moi?
There's no official serving size. In the Brazilian study, the wraps weighed between 131g and 266g, averaging about 187g. At home, the size of a wrap or container depends entirely on who's cooking. If you're counting calories, weigh one of yours once so you know what you're working with.
Make your own moi moi (moin moin)
When you make it yourself, you decide how much oil goes in and what goes in the middle. Our moi moi recipe walks you through peeling the beans, blending them smooth, seasoning and steaming. Peeling is the step most people rush, and it decides whether you get a smooth moi moi or a gritty one. Don't skip the nutmeg either; it's the flavour people miss when their moi moi doesn't taste like the one at the party.
Looking for something to eat it with? Moi moi with pap is one of the pairings in our list of Nigerian dishes for dinner.
Moi moi calorie questions people ask
How many calories are in one moi moi?
It depends on the size. In the lab study, an average wrap of about 187g had roughly 297 calories. A smaller wrap will have fewer, and one made with lots of oil or corned beef will have more.
How many calories are in 200g of moi moi?
About 320 calories, which is double the study's figure of 159 calories per 100g.
Does moi moi cause weight gain?
Only if it pushes your total calories over what your body uses. At around 160 calories per 100g, a single serving is moderate.
Is moi moi healthy?
Yes, for most people. It's made from beans, which bring protein and fibre, and it's steamed rather than fried; see the health benefits of moi moi above. The oil and fillings decide how light or rich it ends up, so you're in control when you cook it at home.
What are the nutrition facts for moi moi?
Per 100g, the lab study found about 159 calories, 7.6g of protein, 7g of fat and 16.5g of carbohydrate. The table near the top of this page has them in one place.
In Ghana we have something similar called tubaani made from cowpea flour, and people always forget how filling the fiber in beans is. You do not even need a massive portion to stay full for hours. I get my black eyed beans at the market in Tottenham and steam them in foil since uma or plantain leaves are eight pounds a pack here oo.
You didn't mention how corned beef changes the whole calorie breakdown abeg! My sister always stuffs her moi moi with canned corned beef and extra eggs, then wonders why her fitness app is showing high fat. Plain steamed beans with just crayfish, onions and habanero is where the health benefits really stay.
People think bean pudding is automatically low calorie until they start pouring half a bottle of groundnut oil and putting three boiled eggs inside one wrap. If you keep the oil minimal and stick to smoked fish, its actually very good for weight loss sha. Glad you highlighted the high protein content o.
tracking calories for moi moi over here in Chicago is so tricky because i rely on the pre-packaged bean flour from the african store when i cant peel honey beans from scratch. the flour packages never list accurate nutritional facts so I never know how much carbs I am actually taking in.
chale beans are beans paa, very healthy base. the real culprit that makes people gain weight with these steamed bean dishes is the sheer amount of palm oil or vegetable oil added to the batter before steaming. keep the oil light and it is pure lean protein oo.