1 serving (250 grams) contains 200 calories, 5.0 grams of protein, 15.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
188.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.2 g | 18% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 9.4 mg | 3% | |
| Sodium | 283.0 mg | 12% | |
| Total Carbohydrates | 9.4 g | 3% | |
| Dietary Fiber | 2.8 g | 10% | |
| Sugars | 1.9 g | ||
| protein | 4.7 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.2 mg | 3% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 283.0 mg | 6% | |
* 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
Source of Calories
About Efo riro
Efo Riro is a rich, flavorful, and nutrient-dense spinach-based stew originating from Nigeria, particularly enjoyed in Yoruba cuisine. Typically made with a blend of green leafy vegetables like spinach or amaranth leaves, tomatoes, peppers, onions, and proteins such as fish, meat, or prawns, it is well-balanced and highly nutritious. This dish is rich in vitamins A, C, and K due to the leafy greens, as well as iron, calcium, and dietary fiber. Added proteins provide essential amino acids, while moderate use of palm oil contributes a source of healthy fats. Efo Riro is a staple in many Nigerian households and exemplifies the richness of West African culinary traditions.
Health Benefits
- Supports immune health with high vitamin C content from peppers and tomatoes.
- Promotes healthy vision and skin due to vitamin A found in spinach and leafy greens.
- Enhances bone health through the calcium and vitamin K present in the vegetables.
- Provides dietary fiber for improved digestion and gut health.
- Iron from spinach helps in preventing anemia and supporting energy production.
Dietary Considerations
Selection and Storage
Store in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before serving.
Common Questions About Efo riro Nutrition
What are the key nutritional contents of Efo Riro?
Efo Riro is rich in vitamins A, C, and K due to the presence of leafy greens like spinach or waterleaf. It typically contains moderate protein when prepared with meat or fish, and depending on the recipe, it may have anywhere between 150-250 calories per serving. It also provides essential minerals like iron and potassium from the vegetables.
Can I eat Efo Riro on a keto diet?
Yes, Efo Riro can be keto-friendly if prepared without carbohydrate-rich components like palm oil thickened with flour or served with high-carb sides such as rice or yam. By using fatty meats and keeping the vegetables low-carb (e.g., spinach), it can fit into a keto diet.
What are the health benefits of Efo Riro?
Efo Riro supports healthy vision and immune function due to its high vitamin A content. The leafy greens also provide antioxidants and fiber that contribute to digestive health. However, excessive use of palm oil could lead to higher calorie content and saturated fats, which should be moderated for heart health.
How much Efo Riro should I eat per serving?
A typical serving size is 1 cup (approximately 200-250 grams), providing balanced nutrition when consumed alongside a protein source. Adjust portion size based on dietary needs, calorie requirements, and whether it’s paired with a carbohydrate or eaten alone.
How does Efo Riro compare to other leafy vegetable dishes?
Efo Riro is uniquely flavored with a rich palm oil base and often includes seasonings like crayfish, making it distinct from lighter sautéed greens in Western cuisines. Compared to dishes like collard greens, Efo Riro tends to be richer in fat due to the oil used, while providing similar levels of vitamins and fiber, depending on preparation.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
