Understanding Caribbean Food Macros

Caribbean cuisine is rich, diverse, and deeply flavorful. But if you're tracking your nutrition, you need to know what's actually in the food you're eating. This guide breaks down the macronutrients for popular dishes across the Caribbean.

Jamaican Dishes

Ackee and Saltfish

Calories: 320 kcal per serving

Protein: 22g

Fat: 20g (mostly from ackee's healthy fats)

Carbs: 12g

Ackee is unique — it's a fruit that behaves like a fat source. The healthy monounsaturated fats make this dish surprisingly nutritious.

Curry Goat

Calories: 380 kcal per serving

Protein: 34g

Fat: 22g

Carbs: 8g

Goat meat is leaner than beef or lamb. The curry spices add anti-inflammatory benefits without significant calories.

Brown Stew Chicken

Calories: 350 kcal per serving

Protein: 36g

Fat: 16g

Carbs: 14g

Trinidadian Dishes

Doubles

Calories: 280 kcal per serving (2 bara)

Protein: 10g

Fat: 12g

Carbs: 36g

A popular street food that's relatively moderate in calories. The chickpeas provide plant-based protein and fiber.

Roti with Curry Chicken

Calories: 520 kcal per serving

Protein: 30g

Fat: 18g

Carbs: 58g

The roti skin is the main carb source. For lower carbs, try a "buss-up-shut" style with less dough.

Pelau

Calories: 420 kcal per serving

Protein: 24g

Fat: 14g

Carbs: 48g

Barbadian Dishes

Cou-Cou and Flying Fish

Calories: 380 kcal per serving

Protein: 28g

Fat: 10g

Carbs: 44g

Flying fish is an excellent lean protein. The cou-cou (cornmeal and okra) provides complex carbs.

Haitian Dishes

Griot (Fried Pork)

Calories: 450 kcal per serving

Protein: 32g

Fat: 30g

Carbs: 8g

Diri ak Djon Djon (Black Mushroom Rice)

Calories: 260 kcal per cup

Protein: 6g

Fat: 4g

Carbs: 50g

Guyanese Dishes

Pepperpot

Calories: 340 kcal per serving

Protein: 30g

Fat: 18g

Carbs: 14g

Cook-Up Rice

Calories: 400 kcal per serving

Protein: 20g

Fat: 12g

Carbs: 52g

High-Protein Caribbean Foods

If you're focused on protein, these dishes deliver:

Jerk chicken breast: 42g protein per serving

Brown stew chicken: 36g protein per serving

Curry goat: 34g protein per serving

Griot: 32g protein per serving

Escovitch fish: 30g protein per serving

Lower-Calorie Caribbean Options

Watching calories? These are your friends:

Callaloo soup: 120 kcal per serving

Steamed fish with okra: 220 kcal per serving

Doubles (single): 140 kcal

Green banana porridge: 180 kcal per serving

Track It All with CarriFit

Every dish listed here — and thousands more — is in the CarriFit database with accurate, researched nutritional data. No more guessing or using generic entries that don't reflect Caribbean cooking methods and ingredients.

Download CarriFit and search for any Caribbean dish. You'll find the real numbers.