Pounded Yam and Vegetable Soup (Efo Riro) calories & nutrition
Pounded Yam and Vegetable Soup (Efo Riro) contains 782 calories per serving (39% of a 2,000 kcal daily diet), with 41g fat, 76g carbs, and 28g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Pounded Yam and Vegetable Soup (Efo Riro)?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Pounded Yam | 250 g | 295 | 0.5 | 70 | 2.5 |
| Spinach (Efo) | 150 g | 35 | 0.5 | 5.5 | 2.2 |
| Palm Oil | 30 ml | 264 | 29.4 | 0 | 0 |
| Beef | 60 g | 150 | 9 | 0 | 17.2 |
| Tripe (Shaki) | 40 g | 38 | 1.6 | 0 | 5.8 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Pounded Yam · Spinach (Efo) · Palm Oil · Beef · Tripe (Shaki)
How does Pounded Yam and Vegetable Soup (Efo Riro) compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Efo Riro with Pounded Yam | 600g | 930 | 48g | +148 kcal, more protein |
| Egusi Soup with Pounded Yam | 525g | 1042 | 33g | +260 kcal, more protein |
| Groundnut Soup with Pounded Yam | 600g | 1130 | 55g | +348 kcal, more protein |
| Ogbono soup with Pounded Yam | 540g | 1128 | 43g | +346 kcal, more protein |
Frequently Asked Questions
Is Pounded Yam and Vegetable Soup (Efo Riro) healthy?
In moderation. Pounded Yam and Vegetable Soup (Efo Riro) is calorie-dense at 148 kcal/100 g. With 28g protein and 76g carbs, it provides good nutrition but watch portion sizes.
Is Pounded Yam and Vegetable Soup (Efo Riro) good for weight loss?
At 782 calories per serving, Pounded Yam and Vegetable Soup (Efo Riro) 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 Vegetable Soup (Efo Riro)?
One serving contains 28g of protein, which is about 28% 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 Vegetable Soup (Efo Riro)?
- Macro split: fat 47%, carbs 39%, protein 14%
- Energy density: 148 kcal/100 g (low)
- Top calorie contributors: Pounded Yam, Palm Oil, Beef
How long does it take to burn off Pounded Yam and Vegetable Soup (Efo Riro)?
- Jogging: ~89 min
- Cycling: ~103 min
- Walking: ~192 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Pounded Yam and Vegetable Soup (Efo Riro)?
- kcal: 39% of daily intake
- Fat: 59% of daily intake
- Carb: 38% of daily intake
- Protein: 28% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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