How Many Calories in Semo vs. Other Swallows

How Many Calories in Semo vs. Other Swallows

Swallows are staple foods in many African countries, typically made from starchy vegetables, grains, or legumes that are cooked and pounded into a smooth, dough-like consistency.

Semo (short for semovita) is one of these swallows, and it is often compared with other popular swallows such as pounded yam, fufu, and garri.

The caloric content of these foods can vary based on preparation methods and portion sizes, but here’s a general comparison:

How Many Calories in Semo: Comparing the Calories of Different Swallows (eba, fufu, amala, starch, and Pounded yam)

How Many Calories in Semolina

In descending order according to their kilocalories per 100 g

• Semo: 322
• Wheat: 360
• Starch: 298
• Amala: 141
• Pounded Yam: 126
• Akpu (fufu): 98

Nutritional Considerations

Semo: Made from processed wheat, it provides a fair amount of carbohydrates and some protein, but it’s lower in fiber compared to some other swallows.

Pounded Yam: Rich in carbohydrates and provides some dietary fiber, depending on the yam variety.

Fufu: Often made from cassava, plantains, or yams, it can be lower in fiber unless mixed with other ingredients like plantains.

Garri: Made from fermented cassava, it’s a good source of carbohydrates but can be high in calories due to its dense nature.

Amala: Made from yam flour, it’s a good source of carbohydrates and provides some dietary fiber and protein.

I hope this guides us in making smart food choices. For example; wheat comes first when it comes to PROTEIN while Amala comes first when you are looking for FIBER.

How Many Calories in Semo

Please also remember that the recommended serving portion is 300 g. This is close to the 1 wrap they serve in restaurants/functions.

Do your cross-multiplication and get the stipulated calories per serving.

If 100g of Eba = 363Kcal

300g =?

Do that for other swallows, too.

Here is the breakdown of the calories obtainable in semovita, wheat, fufu, pounded yam, and eba:

How Many Calories in Semo;

SEMO (100g)

• Energy: 322Kcal
• Protein: 9.5g
• Carbs: 72.6g
• Fat: nil Fibre: 0.5g
• Vit B3: 45mg
• Fe: 40mg

WHEAT (100g)

• Energy: 360.8
• Protein: 11.92
• Carbs: 73.57
• Fat: 1.76
• Fiber: 1.51

GARRI (100g)

• Energy: 363.19
• Protein: 1.6
• Carbs: 86.89
• Fat: 0.72
• Fiber: 1.67
• Ca: 56.05mg
• K: 234.5mg

FUFU (100g)

• Energy: 98.7
• Protein: 0.68
• Carbs: 22.94
• Fat: 0.1
• Fiber: 1.7
• Ca: 35.55
• K: 332.05

YAM (100g)

• Energy: 126.34
• Protein: 2.03
• Carbs: 27.8
• Fat: 0.1
• Fiber: 2.8
• Ca: 26.5
• K: 538.5
• Energy: 141.7
• Protein: 1
• Carbs: 31
• Fat: 0.1
• Fiber: 6.4
• K:330

I included the prominent micronutrients. This will guide you when making your food choices. Y’all see the fufu you are running away from? It contains the fewest calories.

Portion Control and Preparation

The caloric content can vary significantly based on portion sizes and preparation methods. For instance, adding ingredients like butter or oil can increase the calorie count. Therefore, it’s essential to consider these factors when comparing swallows.

How Many Calories in Semo vs. Other Swallows

In summary, while the caloric content of different swallows is relatively similar per serving, the choice of which to consume can depend on nutritional preferences, dietary restrictions, and taste preferences.

PHOTO CREDIT