Pounded Yam and Egusi Soup calories & nutrition
Pounded Yam and Egusi Soup contains 1285 calories per serving (64% of a 2,000 kcal daily diet), with 78g fat, 111g carbs, and 36g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Pounded Yam and Egusi Soup?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Pounded Yam | 350 g | 413 | 0.5 | 98 | 4 |
| Egusi Soup (Melon Seed Base) | 200 g | 580 | 52 | 12 | 16 |
| Beef | 60 g | 150 | 10 | 0 | 15 |
| Palm Oil | 15 ml | 135 | 15 | 0 | 0 |
| Spinach (Ugu) | 30 g | 7 | 0.1 | 1 | 0.5 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Pounded Yam · Egusi Soup (Melon Seed Base) · Beef · Palm Oil · Spinach (Ugu)
How does Pounded Yam and Egusi Soup compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Efo Riro with Pounded Yam | 600g | 930 | 48g | -355 kcal, more protein |
| Egusi Soup with Pounded Yam | 525g | 1042 | 33g | -243 kcal, less protein |
| Groundnut Soup with Pounded Yam | 600g | 1130 | 55g | -155 kcal, more protein |
| Ogbono soup with Pounded Yam | 540g | 1128 | 43g | -157 kcal, more protein |
Frequently Asked Questions
Is Pounded Yam and Egusi Soup healthy?
In moderation. Pounded Yam and Egusi Soup is calorie-dense at 196 kcal/100 g. With 36g protein and 111g carbs, it provides good nutrition but watch portion sizes.
Is Pounded Yam and Egusi Soup good for weight loss?
At 1285 calories per serving, Pounded Yam and Egusi Soup 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 Pounded Yam and Egusi Soup?
One serving contains 36g of protein, which is about 36% 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 Pounded Yam and Egusi Soup?
- Macro split: fat 54%, carbs 35%, protein 11%
- Energy density: 196 kcal/100 g (medium)
- Top calorie contributors: Egusi Soup (Melon Seed Base), Pounded Yam, Beef
How long does it take to burn off Pounded Yam and Egusi Soup?
- Jogging: ~147 min
- Cycling: ~169 min
- Walking: ~315 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Pounded Yam and Egusi Soup?
- kcal: 64% of daily intake
- Fat: 111% of daily intake
- Carb: 56% of daily intake
- Protein: 36% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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