Efo Riro With Chicken
Efo Riro with Chicken is a light and nutritious dish providing a good amount of protein. It is rich in vitamin A and vitamin K, which support vision and blood clotting. The iron and phosphorus content contributes to maintaining energy and strength. With low fat and sugar levels, it makes a balanced and flavorful meal choice.
Macronutrient distribution
A Serving (250 g) of Efo Riro With Chicken contains 190 calories, 14 g of protein, 7.5 g of carbohydrates, and 10.5 g of fat.
- Protein
- 14 g31%
- Carbs
- 7.5 g17%
- Fat
- 10.5 g52%
of calories
Calorie Burn
How long would it take to burn off 190 calories?
- Walking3.5 mph, moderate pace34 min
- YogaModerate effort, gentle pace48 min
- SwimmingFreestyle, moderate effort25 min
- Biking12–14 mph, moderate effort18 min
- StairsStair climbing, moderate pace24 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 (250 g)
Carbohydrates
- Carbohydrates7.5 / 313 g(2%)
- Dietary Fiber2 / 38 g(5%)
- Soluble Fiber1 g
- Insoluble Fiber1 g
- Total Sugars3 g
- Other Carbohydrates2.5 g
Fats
- Total Fat10.5 / 83 g(13%)
- Saturated Fat4.5 / 25 g(18%)
- Trans Fat0.2 g
- Monounsaturated Fat3.5 g
- Polyunsaturated Fat2.3 g
- Cholesterol80 / 300 mg(27%)
- Omega-30.1 g
- Omega-62.2 g
- Omega-93.5 g
- Oleic Acid3.2 g
- Erucic Acid0.15 g
- Stearic Acid0.6 g
- Linoleic Acid2.2 g
- Myristic Acid0.4 g
- Palmitic Acid2.5 g
- Eicosenoic Acid0.15 g
- Arachidonic Acid0.15 g
- Alpha-Linolenic Acid (ALA)0.1 g
- Gamma-Linolenic Acid (GLA)0.05 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.05 g
Protein
- Protein14 / 56 g(25%)
Amino Acids
- Lysine1.1 g
- Serine0.7 g
- Valine0.7 g
- Alanine0.8 g
- Cystine0.1 g
- Cysteine0.2 g
- Proline0.6 g
- Taurine20 mg
- Arginine0.9 g
- Histidine0.3 g
- Threonine0.5 g
- Isoleucine0.6 g
- Methionine0.3 g
- Tryptophan0.25 g
- Glutamic Acid2 g
- Aspartic Acid1.2 g
- Phenylalanine0.5 g
- Glycine0.8 g
- Leucine1 g
- Tyrosine0.5 g
Vitamins
- Vitamin A800 / 900 ug(89%)
- Vitamin C12 / 90 mg(13%)
- Vitamin D0.1 / 15 ug(1%)
- Vitamin E2 / 15 mg(13%)
- Vitamin K100 / 120 ug(83%)
- Vitamin B60.3 / 1.3 mg(23%)
- Vitamin B120.6 / 2.4 ug(25%)
- Thiamin (B1)0.1 / 1.2 mg(8%)
- Riboflavin (B2)0.12 / 1.3 mg(9%)
- Niacin (B3)3.5 / 16 mg(22%)
- Folate80 / 400 ug(20%)
- Pantothenic Acid (B5)0.8 / 5 mg(16%)
- Biotin5 / 30 ug(17%)
- Choline60 / 550 mg(11%)
Minerals
- Calcium50 / 1,000 mg(5%)
- Iron3 / 8 mg(38%)
- Magnesium30 / 420 mg(7%)
- Phosphorus150 / 700 mg(21%)
- Potassium300 / 3,400 mg(9%)
- Sodium790 / 2,300 mg(34%)
- Zinc1.2 / 11 mg(11%)
- Copper0.2 / 0.9 mg(22%)
- Manganese0.3 / 2.3 mg(13%)
- Selenium15 / 55 ug(27%)
- Iodine5 / 150 ug(3%)
- Chromium2 / 35 ug(6%)
- Molybdenum10 / 45 ug(22%)
- Chloride1,220 / 2,300 mg(53%)
Other
- Water180 / 3,700 g(5%)
Sources
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