Eforiro

Dinner

Item Rating: 72/100

1 serving (250 grams) contains 200 calories, 10.0 grams of protein, 15.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		188.7
% Daily Value*
Total Fat		14.2 g	18%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		28.3 mg	9%
Sodium		471.7 mg	20%
Total Carbohydrates		9.4 g	3%
	Dietary Fiber	3.8 g	13%
	Sugars	2.8 g
protein		9.4 g	18%
Vitamin D		0 mcg	0%
Calcium		94.3 mg	7%
Iron		2.8 mg	15%
Potassium		377.4 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

Source of Calories

Fat: 127 cal (63.0%)

Protein: 37 cal (18.5%)

Carbs: 37 cal (18.5%)

About Eforiro

Eforiro is a popular Nigerian dish made with leafy green vegetables such as spinach or waterleaf, combined with proteins like meat or fish, and flavored with palm oil, peppers, and aromatic spices. It originates from the Yoruba cuisine in southwestern Nigeria and is often served alongside starchy staples such as pounded yam, rice, or cassava-based foods like fufu. Eforiro is considered highly nutritious due to its blend of vegetables, protein, and healthy fats. It is a moderate-calorie dish (approximately 80 calories per serving) and provides significant micronutrients such as iron, vitamin C, calcium, and fiber, along with a balance of macronutrients—protein, carbohydrates, and fats—which support overall health and well-being.

Health Benefits

• Rich in iron (1.2 mg per serving), which supports oxygen transport in the blood and reduces fatigue.
• Provides vitamin C (8 mg per serving), important for immune health and antioxidant properties.
• Contains calcium (40 mg per serving), which promotes bone health and proper muscle function.

Dietary Considerations

Allergens: Contains fish, shellfish, nuts (depending on preparation)

Suitable for: Gluten-free diets, low-carb diets

Not suitable for: Vegan diets (unless proteins are plant-based), low-fat diets (due to palm oil)

Selection and Storage

Eforiro can be refrigerated in an airtight container for up to 3 days. Reheat gently to preserve the flavor and texture of the vegetables.

Common Questions About Eforiro Nutrition

Is Eforiro high in protein?

Eforiro contains 4 grams of protein per serving, which is a moderate amount for a vegetable-based dish. Although not exceptionally high in protein, it can be complemented with additional protein sources like tofu or meat for a balanced meal.

Can I eat Eforiro on a keto diet?

Yes, Eforiro can fit into a keto diet as it is low in carbohydrates, containing just 4 grams per serving. With its healthy fat content (6 grams), it aligns well with keto dietary needs. However, ensure additional ingredients used are keto-friendly.

What are the health benefits of eating Eforiro?

Eforiro is rich in essential nutrients and provides vitamins, minerals, and antioxidants from leafy greens like spinach or kale. It is low in calories (80 per serving) and carbohydrates, making it a heart-healthy option that supports weight management and digestive health, thanks to its fiber content.

How much Eforiro should I serve per person?

A typical serving size of Eforiro is about 1 cup, providing 80 calories. You can adjust portions depending on your dietary needs or pair it with a protein source or carb like rice if required.

How does Eforiro compare with other vegetable stews?

Eforiro is lighter in calories compared to stews that use heavy cream or starchy bases. Unlike some vegetable stews, its moderate fat content (6 grams) gives it a richer flavor profile, and it is typically spiced, making it distinct in taste and slightly lower in fiber depending on leafy greens used.

Data Sources & Scientific References