Calories in Pounded yam & efo riro
A typical plate is about 875 kcal.
LunchDinner
Pounded yam & efo riro
≈ 535 g per plate
875kcal
Pounded yam · 1½ fist-size wraps (≈ 1¼ cups)450
Efo riro · 1½ cooking spoons (≈ ½ cup)225
Beef (stew meat) · 2 medium pieces (≈ 100 g)200
The lighter version · 665 kcal
Same plate, lighter swaps — saves about 210 kcal.
Unripe plantain swallow · 1½ fist-size wraps (≈ 1¼ cups)330
Efo riro (light oil) · 1½ cooking spoons (≈ ½ cup)135
Beef (stew meat) · 2 medium pieces (≈ 100 g)200