Efo Riro with Pounded Yam calories & nutrition
Efo Riro with Pounded Yam contains 930 calories per serving (47% of a 2,000 kcal daily diet), with 47g fat, 78g carbs, and 48g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Efo Riro with Pounded Yam?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Pounded Yam | 200 g | 280 | 0.8 | 64 | 4 |
| Chicken (stewed) | 150 g | 300 | 18 | 2 | 32 |
| Efo Riro (Vegetable Soup) | 250 g | 350 | 28 | 12 | 12 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Pounded Yam · Chicken (stewed) · Efo Riro (Vegetable Soup)
How does Efo Riro with Pounded Yam compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Efo Riro (Vegetable Soup) | 260g | 467 | 25g | -463 kcal, less protein |
| Efo Riro with Rice and Fish | 500g | 775 | 51g | -155 kcal, more protein |
| Nigerian Vegetable Soup (Efo Riro style) with Yam | 680g | 960 | 33g | +30 kcal, less protein |
| Oloye Fermented Corn Flour with Efo Riro and Fish | 450g | 710 | 33g | -220 kcal, less protein |
Frequently Asked Questions
Is Efo Riro with Pounded Yam healthy?
In moderation. Efo Riro with Pounded Yam is calorie-dense at 155 kcal/100 g. With 48g protein and 78g carbs, it provides good nutrition but watch portion sizes.
Is Efo Riro with Pounded Yam good for weight loss?
At 930 calories per serving, Efo Riro with Pounded Yam 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 Efo Riro with Pounded Yam?
One serving contains 48g of protein, which is about 48% 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 with Pounded Yam?
- Macro split: fat 45%, carbs 34%, protein 21%
- Energy density: 155 kcal/100 g (medium)
- Top calorie contributors: Efo Riro (Vegetable Soup), Chicken (stewed), Pounded Yam
How long does it take to burn off Efo Riro with Pounded Yam?
- Jogging: ~106 min
- Cycling: ~123 min
- Walking: ~228 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Efo Riro with Pounded Yam?
- kcal: 47% of daily intake
- Fat: 67% of daily intake
- Carb: 39% of daily intake
- Protein: 48% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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