1 serving (250 grams) contains 200 calories, 10.0 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 | 28.3 mg | 9% | |
| Sodium | 471.7 mg | 20% | |
| Total Carbohydrates | 9.4 g | 3% | |
| Dietary Fiber | 2.8 g | 10% | |
| Sugars | 1.9 g | ||
| protein | 9.4 g | 18% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 94.3 mg | 7% | |
| 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 soup
Efo Soup is a vibrant, nutrient-rich dish rooted in Nigerian Yoruba cuisine. Made primarily with fresh spinach or a mix of leafy greens like waterleaf or pumpkin leaves, it is enriched with ingredients such as palm oil, onions, tomatoes, peppers, and assorted meats, fish, or seafood. Traditional seasonings like ground crayfish add depth to its flavor. Efo Soup is packed with vitamins, minerals, and antioxidants, particularly from the greens, which support overall health and immunity. Palm oil contributes beneficial fats but is calorie-dense and should be consumed in moderation. The soup is typically served alongside staples like pounded yam, rice, or fufu, which add carbohydrates. Depending on the protein used, the dish can also offer a boost of essential amino acids. Efo Soup is a hearty, flavorful option with a balance of nutrients, though portion control is key for maintaining a healthy diet.
