Afang soup

Dinner

Item Rating: 68/100

1 serving (250 grams) contains 350 calories, 15.0 grams of protein, 25.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (240.4g)

Calories		336.5
% Daily Value*
Total Fat		24.0 g	30%
	Saturated Fat	9.6 g	48%
	Polyunsaturated Fat	0 g
Cholesterol		48.1 mg	16%
Sodium		769.2 mg	33%
Total Carbohydrates		19.2 g	6%
	Dietary Fiber	4.8 g	17%
	Sugars	1.9 g
protein		14.4 g	28%
Vitamin D		0 mcg	0%
Calcium		144.2 mg	11%
Iron		2.9 mg	16%
Potassium		384.6 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 216 cal (61.6%)

Protein: 57 cal (16.4%)

Carbs: 76 cal (21.9%)

About Afang soup

Afang Soup is a traditional Nigerian dish with origins in the southeastern parts of Nigeria, particularly among the Efik and Ibibio tribes. It is a nutrient-dense vegetable soup made primarily from shredded Afang leaves (Wild Spinach) and Waterleaves, combined with proteins such as meat, fish, or shellfish, and flavored with palm oil and seasonings. The soup is rich in fiber, vitamins A, C, and E, and minerals such as iron, calcium, and potassium. Due to its high vegetable content, Afang Soup is considered a wholesome and nourishing dish that supports a balanced diet.

Health Benefits

• Afang leaves are high in dietary fiber, promoting healthy digestion and preventing constipation.
• Rich in vitamin A, the soup supports good vision and boosts the immune system.
• Contains significant iron, which is essential for red blood cell production and preventing anemia.
• Palm oil in the soup is a source of vitamin E, which acts as an antioxidant and supports skin health.
• The inclusion of proteins (meat/fish) supplies essential amino acids necessary for muscle repair and growth.

Dietary Considerations

Allergens: Contains shellfish, fish

Suitable for: Low-carb diet, keto diet, paleo diet

Not suitable for: Vegan diet (if made with fish or meat), nut-free diet (if nut-based seasonings are used)

Selection and Storage

Store Afang Soup in an airtight container in the refrigerator for up to 3 days or freeze for longer storage. Reheat thoroughly before consuming.

Common Questions About Afang soup Nutrition

Is Afang Soup high in protein?

Afang Soup contains a moderate amount of protein, primarily from the addition of ingredients like crayfish, stockfish, or assorted meats. Protein content can range from 10-15 grams per serving, depending on the recipe. Leafy greens like Okazi and waterleaf contribute minimal protein but add valuable vitamins and fiber.

Can I eat Afang Soup on a keto or low-carb diet?

Yes, Afang Soup is compatible with a keto or low-carb diet when prepared traditionally, as it is low in carbohydrates. The use of Okazi leaves and waterleaf provides fiber without significantly increasing carb content, making it an excellent choice for keto dieters if served without carb-heavy side dishes like fufu or rice.

What are the health benefits of eating Afang Soup?

Afang Soup is highly nutritious, rich in vitamins A, C, and K from the greens, which support immune function, skin health, and bone strength. It also provides dietary fiber for digestion and heart health. However, it can be high in sodium and fat depending on the amount of seasoning and palm oil used, so moderation is advised.

What is the recommended serving size for Afang Soup?

A typical serving of Afang Soup is around 1 cup or 240 ml. This serving provides roughly 200-300 calories, varying based on ingredients and preparation. Pairing it with reasonable portions of healthy side options like small portions of yam or low-carb alternatives is recommended to keep the meal balanced.

How does Afang Soup compare to Egusi Soup nutritionally?

Compared to Egusi Soup, Afang Soup is generally lower in calories and fat because it contains fewer oil-rich ingredients like melon seeds. While both soups are rich in vitamins, Afang Soup provides more dietary fiber due to its high content of leafy greens. Egusi, however, may provide more protein and healthy fats from the melon seeds.

Data Sources & Scientific References