Efo Riro With Fish
This dish offers a high protein content, making it an excellent option for balanced nutrition. It is rich in dietary fiber which helps support digestive health along with key vitamins such as A, C, and E that contribute to overall well-being. Important minerals like calcium, iron, and magnesium play a role in maintaining strong bones and a healthy metabolism. With moderate fat and calories, it provides a light yet nourishing meal choice.
Macronutrient distribution
A Serving (240 g) of Efo Riro With Fish contains 223 calories, 15 g of protein, 16 g of carbohydrates, and 11 g of fat.
- Protein
- 15 g27%
- Carbs
- 16 g29%
- Fat
- 11 g44%
of calories
Calorie Burn
How long would it take to burn off 223 calories?
- Walking3.5 mph, moderate pace40 min
- YogaModerate effort, gentle pace57 min
- SwimmingFreestyle, moderate effort29 min
- Biking12–14 mph, moderate effort21 min
- StairsStair climbing, moderate pace28 min
- Running5 mph (12 min/mile)20 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 (240 g)
Carbohydrates
- Carbohydrates16 / 313 g(5%)
- Dietary Fiber6 / 38 g(16%)
- Soluble Fiber2 g
- Insoluble Fiber4 g
- Total Sugars6 g
Fats
- Total Fat11 / 83 g(13%)
- Saturated Fat5.5 / 25 g(22%)
- Monounsaturated Fat3.5 g
- Polyunsaturated Fat2 g
- Cholesterol50 / 300 mg(17%)
- Omega-30.3 g
- Omega-62 g
- Omega-93.5 g
- Oleic Acid3 g
- Erucic Acid0.1 g
- Stearic Acid2 g
- Linoleic Acid1.8 g
- Myristic Acid0.5 g
- Palmitic Acid3 g
- Eicosenoic Acid0.4 g
- Arachidonic Acid0.05 g
- Alpha-Linolenic Acid (ALA)0.05 g
- Docosahexaenoic Acid (DHA)0.15 g
- Gamma-Linolenic Acid (GLA)0.1 g
- Eicosapentaenoic Acid (EPA)0.1 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.1 g
Protein
- Protein15 / 56 g(27%)
Amino Acids
- Lysine1.4 g
- Serine0.67 g
- Valine0.75 g
- Alanine1 g
- Cystine0.08 g
- Cysteine0.17 g
- Proline0.59 g
- Taurine40 mg
- Arginine0.92 g
- Histidine0.42 g
- Threonine0.67 g
- Isoleucine0.75 g
- Methionine0.42 g
- Tryptophan0.17 g
- Glutamic Acid2.5 g
- Aspartic Acid1.2 g
- Phenylalanine0.59 g
- Glycine0.84 g
- Leucine1.3 g
- Tyrosine0.59 g
Vitamins
- Vitamin A800 / 900 ug(89%)
- Vitamin C25 / 90 mg(28%)
- Vitamin D1 / 15 ug(7%)
- Vitamin E3 / 15 mg(20%)
- Vitamin K300 / 120 ug(250%)
- Vitamin B60.2 / 1.3 mg(15%)
- Vitamin B122.4 / 2.4 ug(100%)
- Thiamin (B1)0.15 / 1.2 mg(13%)
- Riboflavin (B2)0.2 / 1.3 mg(15%)
- Niacin (B3)2 / 16 mg(12%)
- Folate150 / 400 ug(38%)
- Pantothenic Acid (B5)0.5 / 5 mg(10%)
- Biotin4 / 30 ug(13%)
- Choline70 / 550 mg(13%)
Minerals
- Calcium150 / 1,000 mg(15%)
- Iron2.5 / 8 mg(31%)
- Magnesium60 / 420 mg(14%)
- Phosphorus200 / 700 mg(29%)
- Potassium300 / 3,400 mg(9%)
- Sodium540 / 2,300 mg(23%)
- Zinc1.5 / 11 mg(14%)
- Copper0.3 / 0.9 mg(33%)
- Manganese0.8 / 2.3 mg(35%)
- Selenium25 / 55 ug(45%)
- Iodine30 / 150 ug(20%)
- Chromium2 / 35 ug(6%)
- Molybdenum10 / 45 ug(22%)
- Chloride300 / 2,300 mg(13%)
Other
- Water190 / 3,700 g(5%)
Sources
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