Efo Riro — Calories & Nutrition Facts
A Yoruba vegetable stew of shredded greens — typically shoko or efo tete — cooked down with peppers, palm oil, locust bean and assorted meat or fish. Thicker and less watery than most soups. Also known as obe efo, efo.
One ladle (150g) of Efo Riro has about 180 calories, with 13.5g protein, 9g carbs and 10.5g fat. Most of its energy comes from fat — 51% fat, 20% carbs, 29% protein.
Nutrition
| Nutrient | Per 100g | Per ladle (150g) |
|---|---|---|
| Calories | 120 kcal | 180 kcal |
| Protein | 9g | 13.5g |
| Carbs | 6g | 9g |
| Fat | 7g | 10.5g |
| Fiber | 3g | 4.5g |
This is an estimated value and has not been independently verified against a nutrition reference table. Zayvo is working through its full database against FAO/INFOODS WAFCT 2019 and USDA FoodData Central — see how Zayvo's numbers are made.
On a plate
One standard serving of each, using the serving sizes in Zayvo's food database.
Efo Riro (150g) with Eba (Garri) (250g)
428 kcal14.8g protein
Efo Riro (150g) with Pounded Yam (350g)
593 kcal18.8g protein
Efo Riro (150g) with Amala (Yam Flour) (250g)
533 kcal17.3g protein
Efo Riro (150g) with Semovita (250g)
473 kcal22.3g protein
Questions about Efo Riro
- How many calories are in one ladle (150g) of Efo Riro?
- About 180 calories. Efo Riro has 120 calories per 100g, so one ladle (150g) is about 180.
- How many calories are in Efo Riro with Eba (Garri)?
- Efo Riro (150g) with Eba (Garri) (250g) comes to about 428 calories and 14.8g protein.
- How much protein is in Efo Riro?
- 9g per 100g, or 7.5g for every 100 calories. One ladle (150g) has about 13.5g. That is more protein per calorie than 18 of the other 27 soups on Zayvo.
- Is Efo Riro high in calories compared with other soups?
- At 120 calories per 100g, Efo Riro is lower in calories than 14 of the other 27 soups on Zayvo.
- Where do these Efo Riro numbers come from?
- They are Zayvo's estimate and have not yet been independently verified. Zayvo is checking its food database against FAO/INFOODS WAFCT 2019 and USDA FoodData Central.
Soups closest in calories
Snap a photo, Zayvo logs it for you.
No manual gram-counting — Zayvo matches your plate to real Nigerian nutrition data automatically.
Get Zayvo — free on iPhone