Nigerian Vegetable Soup (Efo Riro style) with Yam calories & nutrition

One serving of Nigerian Vegetable Soup (Efo Riro style) with Yam is about 960 kcal (48% of a 2,000-kcal diet). Macros per serving: fat 58 g, carbs 76 g, protein 33 g. Key ingredients: Cooked Leafy Greens (e.g., Spinach/Efo Shoko), Palm Oil, Boiled Yam.

Ingredients

Ingredient	Amount	kcal	Fat	Carb	Protein
Cooked Leafy Greens (e.g., Spinach/Efo Shoko)	300 g	150	5	15	10
Palm Oil	40 ml	360	40	0	0
Boiled Yam	150 g	200	0.5	47	2
Assorted Meat/Fish (e.g., Ponmo, Smoked Fish)	80 g	180	10	2	18
Pepper Mix (Tomatoes, Bell Peppers, Onions, Scotch Bonnet)	100 g	50	1	10	2
Seasoning (Salt, Bouillon Cubes)	10 g	20	1	2	1

Macronutrients (Fat, Carbs, Protein) are shown in grams (g).

Ingredient links

Cooked Leafy Greens (e.g., Spinach/Efo Shoko) · Palm Oil · Boiled Yam · Assorted Meat/Fish (e.g., Ponmo, Smoked Fish) · Pepper Mix (Tomatoes, Bell Peppers, Onions, Scotch Bonnet) · Seasoning (Salt, Bouillon Cubes)

Deeper insights

• Macro split: fat 54%, carbs 32%, protein 14%
• Energy density: 141 kcal/100 g (low)
• Top calorie contributors: Palm Oil, Boiled Yam, Assorted Meat/Fish (e.g., Ponmo, Smoked Fish)

Burning these calories

• Jogging: ~118 min
• Cycling: ~121 min
• Walking: ~235 min

* Assumes a 70 kg person, moderate pace.

Daily macro share

• Fat: 82% of daily intake
• Carb: 38% of daily intake
• Protein: 33% of daily intake

* Reference intake (protein-forward): fat 70 g, carbs 200 g, protein 100 g.

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