Eba and Egusi Soup with Cow Skin (Ponmo) calories & nutrition
Eba and Egusi Soup with Cow Skin (Ponmo) contains 1067 calories per serving (53% of a 2,000 kcal daily diet), with 55g fat, 106g carbs, and 37g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Eba and Egusi Soup with Cow Skin (Ponmo)?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Eba (Garri) | 250 g | 395 | 0.5 | 95 | 2.5 |
| Egusi (Melon Seeds) | 60 g | 350 | 30 | 6 | 14 |
| Palm Oil | 20 ml | 180 | 20 | 0 | 0 |
| Cow Skin (Ponmo) | 80 g | 110 | 4 | 0 | 18.5 |
| Spinach (Ugu leaves) | 30 g | 7 | 0.1 | 1.1 | 0.8 |
| Tomato and Pepper Base | 50 g | 25 | 0.5 | 4 | 1 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Eba (Garri) · Egusi (Melon Seeds) · Palm Oil · Cow Skin (Ponmo) · Spinach (Ugu leaves) · Tomato and Pepper Base
How does Eba and Egusi Soup with Cow Skin (Ponmo) compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Cauliflower fufu with Egusi soup | 415g | 612 | 35g | -455 kcal, less protein |
| Eba with Egusi Soup and Fish | 510g | 1196 | 53g | +129 kcal, more protein |
| Egusi Soup with Eba | 530g | 1110 | 44g | +43 kcal, more protein |
| Egusi Soup with Eba and Fish | 600g | 1020 | 49g | -47 kcal, more protein |
Frequently Asked Questions
Is Eba and Egusi Soup with Cow Skin (Ponmo) healthy?
In moderation. Eba and Egusi Soup with Cow Skin (Ponmo) is calorie-dense at 218 kcal/100 g. With 37g protein and 106g carbs, it provides good nutrition but watch portion sizes.
Is Eba and Egusi Soup with Cow Skin (Ponmo) good for weight loss?
At 1067 calories per serving, Eba and Egusi Soup with Cow Skin (Ponmo) is calorie-dense. It can fit a weight loss diet if portions are adjusted or paired with lighter options throughout the day.
How much protein is in Eba and Egusi Soup with Cow Skin (Ponmo)?
One serving contains 37g of protein, which is about 37% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Eba and Egusi Soup with Cow Skin (Ponmo)?
- Macro split: fat 46%, carbs 40%, protein 14%
- Energy density: 218 kcal/100 g (medium)
- Top calorie contributors: Eba (Garri), Egusi (Melon Seeds), Palm Oil
How long does it take to burn off Eba and Egusi Soup with Cow Skin (Ponmo)?
- Jogging: ~122 min
- Cycling: ~141 min
- Walking: ~261 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Eba and Egusi Soup with Cow Skin (Ponmo)?
- kcal: 53% of daily intake
- Fat: 79% of daily intake
- Carb: 53% of daily intake
- Protein: 37% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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