It's quite difficult to calculate how many calories are in Banga soup as it really depends on the amount of meat, fish , stock cod you take in your soup.

Some sources suggests that one cup of basic soup without any meat is around 400 calories. See details below:

Estimated oils from the palm kernel fruit: 360 calories
Maggi chicken (1/3rd of a small cube): 3
Onions (1/4 slice): 16 calories
Red Bell Pepper, 1/10 :10 calories

Now, if you take crayfish, fish stock, smoked fish , cooked fish, lean ground beef meat and fish broths in your soup, obviously you need to add some more calories. How much? See here:
And enjoy your meal!

Common serving sizes:

Serving Size                     Calories

8 crayfish                        19
3 oz                                  61
100 g                                72
1 lb                                   327

There are 40 calories in 1 cup of Fish Stock.
Calorie breakdown: 43% fat, 0% carbs, 57% protein.

Common serving sizes:

Serving Size                      Calories

1 oz                                 5
100 g                              17
1 cup                               40

Common serving sizes:

Serving Size                      Calories

1 cubic inch boneless       21
1 oz boneless                   35
100 g                               123
1 cup flaked                    167


Common serving sizes:

Serving Size                                                                                          Calories
1 cubic inch, with bone (yield after bone removed)                           12
1 oz, with bone (yield after cooking, bone removed)                         17
1 cubic inch boneless                                                                          19
1 oz, with bone (yield after bone removed)                                        21
1 oz boneless (yield after cooking)                                                     26
1 oz boneless                                                                                      32
100 g                                                                                                  112
1 fillet (6-1/4" x 3" x 3/8")                                                                 127

Common serving sizes:

Serving Size                                                           Calories
1 cubic inch raw (yield after cooking)                 32
1 cubic inch cooked                                            40
1 oz cooked                                                        75

Common serving sizes:

Serving Size                       Calories

1 oz                                  5
1 fl oz                               5
100 g                               16
1 cup                                39


Yesterday I watched a movie in Yoruba (OMO SANSAN BI OWO), just to learn a few more expression. Don’t worry I don’t want to talk about the movie in details, neither about my newly learnt expressions. I would like to tell you how I see Nigerian women according to what I’ve seen in the movie.

A Nigerian girl, like every other girl in the world is always out to get the best men from the crowd and sometimes their mummy ”helps” them to choose the husband. In traditional Nigerian families parents have real authority. I actually really like that children listen to their parents in Nigeria. I want my son to respect his parents as well.

One thing was a bit strange to me though. In the movie parents were trying to control their children's life in every aspect. My husband told me about this before. I even know a Nigerian guy that really wanted to become an  engineer but his parents forced him to study law instead. Reason being is that almost everyone worked as a lawyer in the family before.
And in the movie a girl was going to marry her boyfriend but her parents wanted someone else for her. Don't get me wrong. I’m sure this happens in other cultures as well, even in Hungary. However, my husband said it's quite common in Nigeria especially in olding days.
I also noticed how confident Naiga girls were. I’m really envying that confidence  to be honest! I can tell you that most  Hungarians are not that confident.

Being a bit overweight is also not a problem in Nigeria - I suppose. Or at least it's not a major issue.
Nigerian men do love curves and round shapes.

What do you think? Did I get it right?


Amala or oka is made by slicing yam, drying and grinding it into yam flour which is then sieved and processed into amala by mixing the powder into boiling water and stirring it to a desired texture.

Yams are a good source of dietary fiber, potassium, vitamin C, manganese and vitamin B6.
It is eaten inWest Africa, primarily among the Yorubas of Nigeria. 

Potassium is a mineral that helps to control blood pressure. Vitamin C protects against heart attacks and strokes. Manganese is a trace mineral that helps with carbohydrate metabolism and high intakes of vitamin B6 have also been shown to reduce the risk of heart disease.

I love amala so much because of its texture and smoothness. When taken with stew just go straight without gallop.

Amala primarily contains carbohydrates and as a result does not provide adequate nutrients. Amala provide you with energy. In fact 100 g provides around 120 calories.