How Many Calories Are In Moi Moi? | Quick Facts

Calories In Nigerian Bean Pudding: Serving Sizes

Portion size drives the total. A compact ramekin made from the base mix with no oil comes out lighter than a leaf-wrapped parcel with oil and extras. The table below shows realistic estimates you can use when logging meals or planning a menu at home.

Serving	Plain (No Oil)	With Oil Or Fillings
100 g slice	100–130 kcal	160–210 kcal
Ramekin, 120 g	120–160 kcal	190–240 kcal
Leaf wrap, ~180 g	180–220 kcal	250–320 kcal
Hearty bowl, ~250 g	260–320 kcal	350–430 kcal

Why the range? The base is made from soaked peeled black-eyed peas blended with peppers and onion. Beans supply most of the energy in a plain batch. One cup of cooked black-eyed peas sits near the 200-calorie mark, which explains the lower end for oil-free portions. You can peek at the reference numbers on black-eyed peas data for context.

Add one tablespoon of palm oil and the same portion jumps by ~120 calories, since that spoon is pure fat calories. See the figure on palm oil calories. Richer versions might also include boiled egg halves, corned beef, or flaked mackerel, which lifts both energy and protein.

If you track intake daily, your estimates get sharper once you set your daily calorie needs. That anchor helps place a serving of this bean pudding in your day without guesswork.

What Counts As “One Piece” Or “One Wrap”

Home cooks portion the batter into foil bowls, banana leaves, or ramekins. A “piece” can be as small as 100 g or as large as 250 g. Street wraps often land near 160–200 g. If you buy it outside, assume the mid-range. If you make it at home, weigh a cooled portion once, then reuse that number next time to keep logging simple.

How Recipe Choices Change The Number

The core batter is beans, pepper, onion, water, and seasoning. Oil turns the texture silky and adds a distinct hue. Protein add-ins make each bite denser and more satisfying. Below is a clear breakdown so you can estimate in seconds.

Oil: The Biggest Swing

Fat is energy-dense. One tablespoon adds ~120 calories to the batch. Spread across four equal wraps, that’s ~30 extra calories per piece. Two tablespoons add ~60 per piece. Palm oil is common, but any cooking oil lands near the same value per spoon.

Eggs And Fish: Protein With Calories

One large egg contributes ~70 calories. If you nest half an egg in a ramekin, count ~35 more. A small handful of flaked mackerel (50 g) brings ~100–130 calories plus protein and omega-3s. Salted or canned fish varies, so check your label when possible.

Stock, Seasonings, And Salt

Seasoning cubes, pepper, and onion barely change calories. Meat stock adds flavor with minor energy unless it carries visible fat. If you chill your stock and lift off the fat cap, you shave a few calories without losing the savory base.

A Simple Way To Calculate Your Batch

Here’s a tidy method that works every time:

Step 1: Add Up Ingredients With Calories

Count cooked beans, oil, and add-ins. Beans supply most of the energy. Oil adds fixed calories per spoon. Eggs, corned beef, or fish add their share. Water, peppers, onion, and spices don’t move the dial much.

Step 2: Divide By Portions

Weigh the cooked batch. If your steamed tray comes to 900 g and you cut six pieces, each is ~150 g. Split your total calories by six and you have a per-piece estimate that’s reliable from week to week.

Step 3: Keep A Note

Write down your weight per piece and your usual oil amount. Next time you repeat the recipe, you’ll finish the math in seconds.

Macro Profile: What You’re Getting

The base mix is bean-heavy, so you’re looking at a mix of carbohydrate, protein, and a small dose of fat if you skip oil. With oil, fat rises. With fish or egg, protein climbs. In a plain wrap, fiber stays solid thanks to the legumes. That mix helps with fullness, especially when you pair a wrap with salad or a small fruit.

How It Fits Into A Meal Plan

This dish plays nicely with many goals. If weight loss is your aim, the oil-free version keeps calories moderate. If you’re fueling workouts, the protein-boosted tray with egg or fish brings more staying power. Either way, portion size and oil control are the two levers that matter most.

Example Day: Balanced Plate Ideas

Use these quick pairings to keep energy steady and portions sensible:

Light Lunch

One 150–180 g wrap (oil-free) with tomato-cucumber salad and a wedge of orange. Water or unsweetened tea on the side.

Workout Day

One 180–200 g wrap with half an egg and a spoon of oil in the batch. Add steamed greens and a small yam cube or rice portion if you need extra energy.

Family Tray Night

Cut a large pan into equal squares. Count your spoons of oil and number of eggs going in. Serve with grilled peppers and onions for color and crunch.

Ingredient Add-Ins And Their Calorie Bumps

Use the quick lookup below when you customize your batter. Values are for common kitchen measures.

Add-In	Amount	Calories
Palm oil	1 tbsp (14 g)	~120 kcal
Vegetable oil	1 tbsp (14 g)	~120 kcal
Egg	1 large	~70 kcal
Mackerel flakes	50 g	~100–130 kcal
Corned beef	30 g	~70–90 kcal

Sample Recipe Math (Walkthrough)

Say your batter uses 2 cups cooked beans, 2 tablespoons oil, and one egg, then yields five medium wraps.

Totals Before Portioning

• Beans: ~400 kcal (about 200 per cup cooked)
• Oil: ~240 kcal (2 tbsp)
• Egg: ~70 kcal
• Batch total: ~710 kcal

Per Wrap

~710 ÷ 5 = ~142 kcal per wrap if the wraps are small. If your pieces are larger (180–200 g), expect totals closer to the first table’s mid-range. The method is the same—change the ingredients and portion count, then divide.

How This Compares To Other Staples

Per 180 g piece, the bean pudding sits below a similar weight of jollof with oil, and in the same ballpark as boiled yam with a palm-oil sauce. Against white bread or a pastry snack of similar weight, it often wins on fiber and protein while staying moderate in calories when oil is kept low.

Tips To Keep Calories In Check

Go Easy On Oil

Measure spoons instead of pouring from the bottle. One extra spoon equals ~120 more calories in the pan.

Use Eggs Or Fish Smartly

Split one egg across two ramekins. Use a small handful of fish per tray to lift protein without going overboard.

Portion With The Pan

Weigh the cooked slab once. Divide by your target portions and you’ll get a repeatable number every time.

Pair With Produce

A bright salad or steamed greens adds volume and texture, which helps a smaller piece feel like a full plate.

Method Notes And Data Sources

The calorie ranges here come from ingredient math and weighed portions. Beans provide the baseline energy (see the per-cup figure in the black-eyed peas data). Palm oil adds a fixed amount per spoon (see the palm oil calories). Protein add-ins like egg or fish contribute steady amounts per unit. Street pieces vary, so ranges reflect common sizes and recipes.

Storage, Reheating, And Moisture Loss

Steamed trays hold water that slowly escapes in the fridge. If a wrap dries a bit after a day, the calorie number per 100 g rises slightly since less water remains. The total calories in the piece don’t change; only the weight shifts. Cover tightly, reheat gently, and add a dash of water to the container to keep the texture soft.

When You Want A Higher-Protein Tray

Blend an extra quarter cup of beans into the batter and add one egg across the whole tray. You’ll lift protein without adding lots of fat. Fish works too; flake it thinly so each slice gets a bit. Pair with fresh sides to round out the plate.

When You Want A Lower-Calorie Batch

Skip oil, steam in small ramekins, and lean on peppers and onion for flavor. Serve with a crunchy salad and a light fruit to keep the meal satisfying.

Bottom Line For Everyday Eating

Most pieces land between 250 and 300 calories when made with a spoon of oil and a modest add-in. Smaller, oil-free ramekins sit closer to 150–200. That spread fits many goals—from light lunches to training days—once you pick the portion and mix-ins that match your plan.

Want a deeper dive on fat loss math? Try our calorie deficit guide for step-by-step planning.