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Fufu Calories
Cassava-based West African starchy staple
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fufu (250 g) has 400 calories. That works out to 160 calories per 100 g. It contains 94.5 g of carbs, 3 g of protein, 0.8 g of fat and 4.5 g of fiber. Its 0.3 mg of Copper covers 28% of the Daily Value. Its glycemic index is 76 (high), so it raises blood sugar quickly.
Fufu Nutrition Facts
Selected: 1 serving (medium) · 250 g
400
KCAL / 250G
Carbs
94.5g
· 34% DV
Protein
3g
· 6% DV
Fat
0.8g
· 1% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 95% · Protein 3% · Fat 2%
Fufu nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 400 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 13 mg | 1% |
| Total carbohydrate | 94.5 g | 34% |
| Fiber | 4.5 g | 16% |
| Protein | 3 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Fufu?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 400 kcal |
| 100 g | 100 g | 160 kcal |
| 1 piece (small) | 100 g | 160 kcal |
| 1 piece (medium) | 150 g | 240 kcal |
| 1 serving (medium) | 200 g | 320 kcal |
| 1 cup (medium) | 220 g | 352 kcal |
| 1 piece (large) | 250 g | 400 kcal |
| 1 serving (large) | 300 g | 480 kcal |
| 1 piece (extra large) | 350 g | 560 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Fufu
What is fufu made of?
Fufu is a soft, dough-like staple made from starchy plants. Cassava is common, while recipes in different regions may use yam, plantain, or cocoyam, sometimes in combination. The cooked ingredients are pounded or stirred until smooth and stretchy.
How do you eat fufu with soup?
Pinch off a small piece of fufu, shape it lightly, and use it to scoop up soup or sauce. Fufu is usually served alongside a flavorful dish rather than eaten on its own. Take small bites and eat at a comfortable pace.
What does fufu taste like?
Fufu usually tastes mild and starchy, so the soup or sauce served with it provides most of the meal’s flavor. Cassava fufu can have a slight tang when fermented, while versions made from other ingredients may taste less sour.
Is fufu swallowed without chewing?
Some people traditionally swallow small pieces of fufu with soup after little chewing, but swallowing large pieces can be a choking hazard. Take a small bite, chew if needed, and make sure each piece is comfortable to swallow.
Is fufu made from cassava or yam?
Fufu can be made from either, depending on the region and recipe. Cassava is widely used, while yam-based fufu is also common in parts of West Africa. Plantain and cocoyam versions exist too, so the name does not point to one fixed ingredient.
How is fufu traditionally prepared?
Traditional fufu is made by cooking starchy ingredients and pounding or working them until they form a smooth, cohesive dough. The exact method varies: some recipes start with fresh roots, while others use fermented ingredients or fufu flour for a quicker preparation.
What is the difference between fufu and pounded yam?
Pounded yam is specifically made from cooked yam that is pounded into a smooth dough. Fufu is a broader name for similar starchy accompaniments made with ingredients such as cassava, yam, plantain, or cocoyam. Both are commonly eaten with soup.
What soups are commonly served with fufu?
Fufu is often served with hearty West and Central African soups, including egusi, okra, groundnut, and leafy-green soups. The pairing varies by community and by the fufu’s ingredients; a flavorful soup gives the mild staple its character.
Can you reheat leftover fufu?
Yes, leftover fufu can be reheated. Add a little water and warm it gently in a covered pan, stirring until soft, or steam it until heated through. Refrigerate leftovers in a covered container rather than leaving them out for an extended time.
Can you freeze fufu?
Yes, cooked fufu can be frozen in airtight, meal-sized portions once it has cooled. Thaw it safely, then reheat with a little water and stir or steam until soft. Freezing may change the texture slightly, but it remains convenient for later meals.
Fufu Vitamins & Minerals
Vitamins
Vitamin C
21.25mg · 24% DV
B6
0.15mg · 9% DV
B1
0.08mg · 7% DV
B3
1mg · 6% DV
Minerals
Copper
0.25mg · 28% DV
Manganese
0.45mg · 20% DV
Potassium ⭐
625mg · 18% DV
Magnesium
50mg · 12% DV
Sodium
13mg · 1% DV
Fufu Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fufu
To burn the 400 calories in 1 serving (medium) (250 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Fufu?
Fufu is a filling West African staple, commonly made by cooking cassava and pounding or mixing it into a smooth, stretchy dough. Recipes vary by region, and some use other starchy ingredients such as plantain or yam.
Its flavour is mild, while its soft, springy texture makes it well suited to soups and stews. It is often served alongside dishes such as okra soup, groundnut soup or egusi, and diners pinch off a small piece to scoop up the sauce. Fufu is mostly carbohydrate, with little fat or protein. Pair it with a vegetable-rich stew and a source of protein for a more rounded meal.
How Nutritious Is Fufu?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Fufu Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Fufu Contain Allergens?
No known major allergens
Which Diets Is Fufu Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fufu Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 4.3:1
Above the ideal 4:1 (4.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.