Calories in Pounded yam & egusi
A typical plate is about 890 kcal.
LunchDinner
Pounded yam & egusi
≈ 490 g per plate
890kcal
Pounded yam · 1½ fist-size wraps (≈ 1¼ cups)450
Egusi soup · 1 cooking spoon (≈ ½ cup)220
Goat meat · 2 medium pieces (≈ 100 g)220
The lighter version · 690 kcal
Same plate, lighter swaps — saves about 200 kcal.
Unripe plantain swallow · 1½ fist-size wraps (≈ 1¼ cups)330
Egusi (more veg, less oil) · 1 cooking spoon (≈ ½ cup)140
Goat meat · 2 medium pieces (≈ 100 g)220