Nigerian Vegetable Soup (Efo Riro style) with Yam calories & nutrition
Nigerian Vegetable Soup (Efo Riro style) with Yam contains 960 calories per serving (48% of a 2,000 kcal daily diet), with 58g fat, 76g carbs, and 33g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Nigerian Vegetable Soup (Efo Riro style) with Yam?
| 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)
How does Nigerian Vegetable Soup (Efo Riro style) with Yam compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Nigerian Fried Rice with Grilled Chicken and Creamy Salad | 590g | 1200 | 55g | +240 kcal, more protein |
| Nigerian Rice Dish with Chicken, Eggs, and Salad | 600g | 862 | 48g | -98 kcal, more protein |
Frequently Asked Questions
Is Nigerian Vegetable Soup (Efo Riro style) with Yam healthy?
In moderation. Nigerian Vegetable Soup (Efo Riro style) with Yam is calorie-dense at 141 kcal/100 g. With 33g protein and 76g carbs, it provides good nutrition but watch portion sizes.
Is Nigerian Vegetable Soup (Efo Riro style) with Yam good for weight loss?
At 960 calories per serving, Nigerian Vegetable Soup (Efo Riro style) with 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 Nigerian Vegetable Soup (Efo Riro style) with Yam?
One serving contains 33g of protein, which is about 33% 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 Nigerian Vegetable Soup (Efo Riro style) with Yam?
- 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)
How long does it take to burn off Nigerian Vegetable Soup (Efo Riro style) with Yam?
- Jogging: ~110 min
- Cycling: ~127 min
- Walking: ~235 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Nigerian Vegetable Soup (Efo Riro style) with Yam?
- kcal: 48% of daily intake
- Fat: 82% of daily intake
- Carb: 38% of daily intake
- Protein: 33% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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