Egusi soup with swallow
Nutritional Overview
This meal consists of egusi soup made with melon seeds, palm oil, beef, leafy vegetables, and spices, served with a portion of pounded yam. Some values are estimated due to visual limitations.
Health Score
6/10
Based on nutritional content and ingredient quality
Health Insights & Benefits
• With 720 calories, Egusi soup with swallow is a high-energy food that's best enjoyed in moderation as part of a balanced diet.
• Excellent protein source! Egusi soup with swallow provides 38g of protein, supporting muscle growth, repair, and satiety.
• Rich in carbohydrates (52g), Egusi soup with swallow is an excellent energy source for active individuals and athletes.
• High in fats (38g), Egusi soup with swallow provides essential fatty acids but should be consumed mindfully for calorie control.
• Good health score of 6/10. Egusi soup with swallow provides solid nutritional value with room for complementary healthy choices.
Dietary Recommendations
• Best consumed: Pre or post-workout for optimal energy and recovery benefits.
• Diet compatibility: High-protein - fits well into these dietary approaches.
Ingredient Analysis
• Ingredient spotlight: This meal contains 6 key ingredients, each contributing unique nutritional benefits.
• Primary ingredient: Egusi (melon seeds) contributes 300 calories (42% of total calories).
• Protein sources: Egusi (melon seeds), Beef, Pounded yam (swallow) provide essential amino acids for muscle health.
• Energy sources: Egusi (melon seeds), Pounded yam (swallow) supply carbohydrates for quick energy.
Detailed Ingredient Breakdown
Egusi (melon seeds)
100gr
Protein: 14g
| Carbs: 10g
| Fat: 26g
Palm oil
20gr
Protein: 0g
| Carbs: 0g
| Fat: 20g
Beef
60gr
Protein: 14g
| Carbs: 0g
| Fat: 8g
Spinach (or similar leafy vegetable)
50gr
Protein: 2g
| Carbs: 3g
| Fat: 0g
Seasoning and spices
10gr
Protein: 1g
| Carbs: 1g
| Fat: 1g
Pounded yam (swallow)
150gr
Protein: 7g
| Carbs: 38g
| Fat: 3g
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