Efo Riro With Beef
Efo Riro with Beef is a flavorful and nutritious dish, rich in protein which supports muscle maintenance. It provides valuable vitamins A, C, E, and K, essential for immune health and skin vitality. Its moderate fat content, including saturated fats, keeps the calorie intake balanced. Additionally, it supplies important minerals like iron, calcium, and zinc, supporting overall wellness and blood health.
Macronutrient distribution
A Serving (200 g) of Efo Riro With Beef contains 183 calories, 13.2 g of protein, 9.4 g of carbohydrates, and 10.3 g of fat.
- Protein
- 13.2 g29%
- Carbs
- 9.4 g21%
- Fat
- 10.3 g51%
of calories
Calorie Burn
How long would it take to burn off 183 calories?
- Walking3.5 mph, moderate pace32 min
- YogaModerate effort, gentle pace46 min
- SwimmingFreestyle, moderate effort24 min
- Biking12–14 mph, moderate effort17 min
- StairsStair climbing, moderate pace23 min
- Running5 mph (12 min/mile)17 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (200 g)
Carbohydrates
- Carbohydrates9.4 / 313 g(3%)
- Dietary Fiber2.5 / 38 g(7%)
- Soluble Fiber1.3 g
- Insoluble Fiber1.2 g
- Total Sugars4 g
- Other Carbohydrates2.9 g
Fats
- Total Fat10.3 / 83 g(12%)
- Saturated Fat4.5 / 25 g(18%)
- Monounsaturated Fat3.8 g
- Polyunsaturated Fat2 g
- Cholesterol70 / 300 mg(23%)
- Omega-30.1 g
- Omega-61.9 g
- Omega-93.8 g
- Oleic Acid3.5 g
- Stearic Acid1 g
- Linoleic Acid1.8 g
- Myristic Acid0.7 g
- Palmitic Acid2.8 g
- Linolenic Acid0.05 g
- Eicosenoic Acid0.3 g
- Arachidonic Acid0.1 g
- Alpha-Linolenic Acid (ALA)0.05 g
- Gamma-Linolenic Acid (GLA)0.1 g
Protein
- Protein13.2 / 56 g(24%)
Amino Acids
- Lysine1.2 g
- Serine0.55 g
- Valine0.69 g
- Alanine0.92 g
- Cystine0.09 g
- Cysteine0.18 g
- Proline0.92 g
- Taurine40 mg
- Arginine0.92 g
- Histidine0.37 g
- Threonine0.46 g
- Isoleucine0.6 g
- Methionine0.28 g
- Tryptophan0.14 g
- Glutamic Acid2 g
- Aspartic Acid1 g
- Phenylalanine0.51 g
- Glycine0.83 g
- Leucine1.1 g
- Tyrosine0.37 g
Vitamins
- Vitamin A600 / 900 ug(67%)
- Vitamin C100 / 90 mg(111%)
- Vitamin E3 / 15 mg(20%)
- Vitamin K200 / 120 ug(167%)
- Vitamin B60.3 / 1.3 mg(23%)
- Vitamin B121.5 / 2.4 ug(63%)
- Thiamin (B1)0.1 / 1.2 mg(8%)
- Riboflavin (B2)0.2 / 1.3 mg(15%)
- Niacin (B3)4.5 / 16 mg(28%)
- Folate200 / 400 ug(50%)
- Pantothenic Acid (B5)0.5 / 5 mg(10%)
- Biotin5 / 30 ug(17%)
- Choline70 / 550 mg(13%)
Minerals
- Calcium80 / 1,000 mg(8%)
- Iron2.2 / 8 mg(28%)
- Magnesium40 / 420 mg(10%)
- Phosphorus150 / 700 mg(21%)
- Potassium400 / 3,400 mg(12%)
- Sodium778 / 2,300 mg(34%)
- Zinc3 / 11 mg(27%)
- Copper0.2 / 0.9 mg(22%)
- Manganese0.3 / 2.3 mg(13%)
- Selenium6.5 / 55 ug(12%)
- Iodine10 / 150 ug(7%)
- Chromium2 / 35 ug(6%)
- Molybdenum10 / 45 ug(22%)
- Chloride1,200 / 2,300 mg(52%)
Other
- Water150 / 3,700 g(4%)
Sources
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