Calories in Fufu
Generic food Vegetables
Fufu contains 166 kcal per 100 g. A typical serving of 1 cup, cooked (240 g) provides about 398 kcal.
Roughly 80% of its calories come from carbohydrates, with 16% from fat and 4% from protein (estimated with general energy factors).
That is more energy than the typical item in other starchy vegetables on FoodFactly, where the median is 102 kcal per 100 g across 39 foods.
100 g provides 16% of the Daily Value for copper, 12% of the Daily Value for Vitamin C and 12% of the Daily Value for Vitamin E.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 166 kcal | |
| Total fat C | 3 g | 4% |
| Saturated fat C | 0.78 g | 4% |
| Cholesterol C | 2 mg | 0.7% |
| Sodium C | 143 mg | 6% |
| Total carbohydrates C | 33.6 g | 12% |
| Dietary fiber C | 3.1 g | 11% |
| Total sugars C | 1.1 g | |
| Protein C | 1.5 g | 3% |
| Vitamin A C | 15 µg | 2% |
| Vitamin C C | 11.1 mg | 12% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1.8 mg | 12% |
| Vitamin K C | 3.8 µg | 3% |
| Thiamin (B1) C | 0.085 mg | 7% |
| Riboflavin (B2) C | 0.036 mg | 3% |
| Niacin (B3) C | 0.72 mg | 4% |
| Vitamin B6 C | 0.19 mg | 11% |
| Folate (B9) C | 22 µg | 6% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 21.6 mg | 4% |
| Calcium C | 31 mg | 2% |
| Iron C | 0.43 mg | 2% |
| Magnesium C | 28 mg | 7% |
| Phosphorus C | 58 mg | 5% |
| Potassium C | 449 mg | 10% |
| Zinc C | 0.3 mg | 3% |
| Copper C | 0.14 mg | 16% |
| Selenium C | 0.7 µg | 1% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 4%
- Carbohydrates 80%
- Fat 16%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein1.5 gin the lowest quarter of other starchy vegetables (median 4.4 g)
- Fiber3.1 gin the lowest quarter of other starchy vegetables (median 4.4 g)
- Sugars1.1 gin the lowest quarter of other starchy vegetables (median 4.3 g)
- Fat3 gabove the median for other starchy vegetables (median 2.9 g)
- Saturated fat0.78 gabove the median for other starchy vegetables (median 0.71 g)
- Sodium143 mgbelow the median for other starchy vegetables (median 145 mg)
- Protein per 100 kcal0.9 gprotein density, useful for comparing foods with different calorie levels
- Water60.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1 g |
|---|---|
| Polyunsaturated fat C | 0.85 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.75 g |
| SFA 4:0 C | 0.019 g |
| SFA 6:0 C | 0.014 g |
| SFA 8:0 C | 0.008 g |
| SFA 10:0 C | 0.018 g |
| SFA 12:0 C | 0.022 g |
| SFA 14:0 C | 0.069 g |
| SFA 16:0 C | 0.45 g |
| SFA 18:0 C | 0.15 g |
| MUFA 18:1 C | 0.98 g |
| PUFA 18:3 C | 0.11 g |
| PUFA 20:4 C | 0.001 g |
| MUFA 16:1 C | 0.015 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.013 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 27 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 12 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 10 µg |
Other components (8)
| Water C | 60.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 22 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pickle relish, hamburger | 129 | 0.63 g | 34.5 g | 0.54 g |
| Lefse | 218 | 4.4 g | 36.4 g | 6.3 g |
| Poi | 112 | 0.38 g | 27.2 g | 0.14 g |
| Pickle relish, hot dog | 91 | 1.5 g | 23.4 g | 0.46 g |
| Artichokes, stuffed | 160 | 5.3 g | 22.3 g | 5.9 g |
| Potato skins without topping | 151 | 2.1 g | 19.5 g | 7.5 g |
| Potato salad, made with Italian dressing | 108 | 1.4 g | 17.9 g | 3.6 g |
| Potato salad, made with mayonnaise-type salad dressing | 107 | 1.5 g | 17.9 g | 3.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in fufu?
100 g of fufu has 166 kcal. 1 cup, cooked (240 g): about 398 kcal.
How much protein is in fufu?
Fufu contains 1.5 g of protein per 100 g (3% of the 50 g Daily Value), or 3.6 g in 1 cup, cooked (240 g). About 4% of its calories come from protein. Compared with other other starchy vegetables, that is in the lowest quarter (median 4.4 g).
How many carbs are in fufu?
Fufu has 33.6 g of total carbohydrates per 100 g, including 3.1 g of fiber and 1.1 g of sugars.
How much fat is in fufu?
Fufu contains 3 g of fat per 100 g, of which 0.78 g is saturated (4% of the Daily Value).
What vitamins and minerals does fufu contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (16% DV), Vitamin C (12% DV), Vitamin E (12% DV) and Vitamin B6 (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in fufu?
100 g contains 143 mg of sodium, 6% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709568. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.