Efo Riro (Vegetable Soup) calories & nutrition
Efo Riro (Vegetable Soup) contains 467 calories per serving (23% of a 2,000 kcal daily diet), with 35g fat, 13g carbs, and 25g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Efo Riro (Vegetable Soup)?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Fluted Pumpkin Leaves (Ugwu) | 150 g | 60 | 1 | 10 | 3 |
| Palm Oil | 30 ml | 260 | 29 | 0 | 0 |
| Onions | 30 g | 12 | 0 | 3 | 0 |
| Smoked Fish | 40 g | 100 | 4 | 0 | 15 |
| Crayfish | 10 g | 35 | 1 | 0 | 7 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Fluted Pumpkin Leaves (Ugwu) · Palm Oil · Onions · Smoked Fish · Crayfish
How does Efo Riro (Vegetable Soup) compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Nigerian Vegetable Soup (Efo Riro style) with Yam | 680g | 960 | 33g | +493 kcal, more protein |
| Stewed Beans (Ewa Riro) | 305g | 560 | 19g | +93 kcal, less protein |
| Yam and Plantain with Efo Riro and Moin-Moin | 650g | 820 | 27g | +353 kcal, more protein |
Frequently Asked Questions
Is Efo Riro (Vegetable Soup) healthy?
In moderation. Efo Riro (Vegetable Soup) is calorie-dense at 180 kcal/100 g. With 25g protein and 13g carbs, it provides good nutrition but watch portion sizes.
Is Efo Riro (Vegetable Soup) good for weight loss?
Yes. At 467 calories with 25g protein, Efo Riro (Vegetable Soup) keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Efo Riro (Vegetable Soup)?
One serving contains 25g of protein, which is about 25% 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 Efo Riro (Vegetable Soup)?
- Macro split: fat 67%, carbs 11%, protein 22%
- Energy density: 180 kcal/100 g (medium)
- Top calorie contributors: Palm Oil, Smoked Fish, Fluted Pumpkin Leaves (Ugwu)
How long does it take to burn off Efo Riro (Vegetable Soup)?
- Jogging: ~53 min
- Cycling: ~62 min
- Walking: ~114 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Efo Riro (Vegetable Soup)?
- kcal: 23% of daily intake
- Fat: 50% of daily intake
- Carb: 7% of daily intake
- Protein: 25% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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