Injera Calories and Other Ethiopian Food Calories: A Complete Table
Most calorie apps do not know Ethiopian food, or guess it from dishes that only look similar. Here are the everyday dishes, with the calories and macros EatSmart uses to build meal plans. Tap any dish for its full recipe.
Common Ethiopian dishes
| Dish | Serving | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Injeraእንጀራ | 1 piece (≈80 g) | 174 | 5.5 g | 36 g | 1 g |
| Shiro Watሽሮ ወጥ | 1 serving (≈220 g) | 290 | 16 g | 38 g | 8 g |
| Misir Watምስር ወጥ | 1 serving (≈283 g) | 371 | 15.6 g | 26.6 g | 20.7 g |
| Kik Alichaክክ አልጫ | 1 serving (≈235 g) | 390 | 17.4 g | 31.3 g | 20 g |
| Doro Watዶሮ ወጥ | 1 serving (≈250 g) | 380 | 28 g | 18 g | 22 g |
| Key Watቀይ ወጥ | 1 serving (≈276 g) | 646 | 32 g | 9.7 g | 51.9 g |
| Tibsጥብስ | 1 serving (≈176 g) | 336 | 27.1 g | 5.5 g | 22.2 g |
| Kitfoክትፎ | 1 serving (≈298 g) | 641 | 50.1 g | 3 g | 47.4 g |
| Atkilt Watአትክልት ወጥ | 1 serving (≈344 g) | 392 | 5.5 g | 19.6 g | 29.9 g |
| Gomenጎመን | 1 serving (≈180 g) | 140 | 6 g | 14 g | 8 g |
| Beyaynetuበያይነቱ | 1 full plate (≈500 g) | 580 | 22 g | 82 g | 18 g |
| Firfirፍርፍር | 1 serving (≈291 g) | 509 | 6.4 g | 37.5 g | 35.5 g |
| Genfoገንፎ | 1 serving (≈391 g) | 438 | 8.6 g | 50.4 g | 19.6 g |
| Chechebsaጨጨብሳ | 1 serving (≈169 g) | 590 | 9.6 g | 74.7 g | 27 g |
| Ful Medamesፉል | 1 serving (≈205 g) | 269 | 14.6 g | 23.4 g | 11.3 g |
| Kincheቅንጬ | 1 serving (≈400 g) | 564 | 14 g | 78.4 g | 18.4 g |
| Daboዳቦ | 1 thick slice (≈100 g) | 270 | 8 g | 52 g | 3 g |
How to count injera
Injera is usually the largest source of calories on the plate, simply because there is a lot of it. Count it in pieces the size of the serving above, and remember that the injera under the wots counts too.
Numbers for the book dishes come from Ethiopian Food Recipes 2025 by the Ethiopian Public Health Institute and FAO. Home cooking varies, especially in how much oil and butter goes in, so treat them as a close guide.
This is general information, not medical advice. If you have diabetes, high blood pressure, kidney disease, are pregnant, or take regular medication, talk to a doctor or dietitian before changing how you eat.
Get a plan like this, sized for you
EatSmart works out your own calorie target and builds a week of Ethiopian meals around it, with your favourite dishes, your allergies and the fasting days if you keep them.