How Many Calories Are in Nigerian Efo RIRO Soup? A Nutritional Deep Dive

October 17, 2025 •

4 min read

The calorie count for a pot of Nigerian Efo RIRO soup can vary dramatically, ranging from a low-calorie, vegetable-packed meal to a hearty, high-energy dish, depending entirely on the ingredients and proportions used. This flexibility is what makes it both a delicious cultural staple and a nutritional puzzle for those watching their intake.

Quick Summary

The calorie count of Efo RIRO soup is highly dependent on ingredients, especially the type and quantity of oil and assorted meats. While a vegetable-heavy version can be low in calories, traditional recipes with generous palm oil and fatty proteins can result in a much higher count.

Key Points

Ingredient Dependency: Efo RIRO calorie counts vary based on the specific ingredients, quantities, and preparation methods used.
Oil is a Major Factor: The amount of palm oil used is a primary determinant of the overall calorie content, with each tablespoon adding approximately 120 calories.
Protein Choices Matter: Leaner proteins like fish or chicken lead to a lower-calorie soup compared to using fatty assorted meats.
Vegetables are Low-Calorie and Nutritious: The leafy greens base of Efo RIRO is packed with vitamins, minerals, and fiber, and is low in calories.
Calorie Estimation is Possible: You can estimate the calorie count by summing the calories of all ingredients and dividing by the number of servings.
Can Be a Healthy Meal: When prepared consciously with less oil and lean protein, Efo RIRO is a nutritious, fiber-rich, and weight-loss-friendly dish.

The Calorie Conundrum: Why Efo RIRO Calories Vary

Unlike a standardized product with a fixed nutrition label, Efo RIRO is a homemade dish whose calorie content is a moving target. The traditional Yoruba soup, made from green leafy vegetables (like spinach or waterleaf), peppers, palm oil, and various proteins, has no single nutritional value. The final calorie count is the sum of its parts, meaning the chef's choices and ingredient proportions are the most critical factors. A version with plenty of lean fish and minimal oil will differ greatly from a pot loaded with fatty assorted meats and liberal amounts of palm oil.

The Main Calorie Culprits in Efo RIRO

To understand and control the calories in your Efo RIRO, it’s essential to know the primary sources of energy in the dish. The most significant contributors to the overall calorie count are palm oil and the assorted meats or fish included. The vegetables, while abundant, are typically very low in calories.

Palm Oil: The Flavor and the Calories

Palm oil is a high-energy ingredient, providing approximately 120 calories per tablespoon. Traditional recipes often call for a generous amount to achieve the rich, distinctive flavor. This is why some health-conscious recipes suggest reducing the amount of palm oil or mixing it with other, less calorie-dense oils to manage the overall calorie content.

Assorted Meats and Fish: Protein Powerhouses with Calorie Variations

The protein additions to Efo RIRO are another major variable. A classic recipe might include assorted meats like beef, shaki (cow tripe), and ponmo (cow skin), along with smoked or dried fish. Fattier cuts of meat and certain types of fish can significantly increase the calorie count. Choosing leaner protein sources, such as skinless chicken, lean beef cuts, or fish, is a simple way to reduce the calorie load without sacrificing flavor.

Recipe Breakdown: A Comparative Calorie Table

Here is a comparison of how different ingredient choices can impact the estimated calories per serving in Efo RIRO. This table contrasts a traditional, higher-calorie recipe with a leaner, health-optimized version. (Note: calculations are approximations based on typical ingredient calorie densities).


Ingredient Category	Traditional Recipe (Higher Calorie)	Leaner Recipe (Lower Calorie)
Oil	1/2 cup (120ml) Palm Oil (approx. 960 kcal)	2 tbsp (30ml) Palm Oil (approx. 240 kcal)
Protein	1 kg assorted fatty meats (approx. 2500 kcal)	500g lean fish or chicken breast (approx. 800 kcal)
Vegetables	1 kg spinach/leafy greens (approx. 230 kcal)	1.5 kg spinach/leafy greens (approx. 345 kcal)
Crayfish/Iru	1/4 cup (approx. 100 kcal)	1/4 cup (approx. 100 kcal)
Other	Peppers, Onions, Seasoning Cubes (approx. 100 kcal)	Peppers, Onions, Seasoning Cubes (approx. 100 kcal)
Total Calories (Approx.)	~3890 kcal	~1585 kcal
Estimated Servings	6	6
Calories per Serving (Approx.)	~650 kcal	~264 kcal

Calculating Your Own Efo RIRO Calories

For the most accurate calorie estimate of your own pot of Efo RIRO, you can perform a simple calculation:

List all ingredients and their respective quantities.
Look up the calorie count for each item (e.g., using a reliable nutrition calculator).
Sum the calories for all ingredients to get the total pot calorie count.
Determine the number of servings your pot yields.
Divide the total calories by the number of servings to find the per-serving calorie count.

Here are some common ingredients with estimated calorie information to get you started:

Palm Oil: ~120 kcal per tablespoon
Spinach (fresh): ~23 kcal per 100g
Beef (lean): ~143 kcal per 100g
Chicken Breast (skinless): ~165 kcal per 100g
Smoked Fish: ~100-150 kcal per 100g
Crayfish (ground): ~100 kcal per ¼ cup
Locust Beans (Iru): ~20 kcal per tablespoon
Onions/Peppers: Low calorie, negligible impact in small quantities.

Is Efo RIRO a Healthy Meal?

Despite the potential for high calories, Efo RIRO is fundamentally a nutrient-dense dish. The core ingredient—the leafy green vegetable—is rich in vitamins (especially A, C, E, and K), minerals, and dietary fiber. When prepared mindfully with less oil and leaner proteins, Efo RIRO can be a very healthy meal that supports weight management and provides vital nutrients. The fiber content aids digestion and promotes satiety, helping you feel fuller for longer.

Tips for a Lighter Efo RIRO

Reduce Palm Oil: Use less palm oil or mix it with a healthier oil like olive or coconut oil. You can also try an oil-less recipe, relying on the natural oils from the meat and spices for flavor.
Choose Lean Proteins: Opt for skinless chicken, lean beef, or a variety of fish to reduce saturated fat and calorie intake.
Go Heavy on the Greens: Increase the proportion of leafy greens to bulk up the dish with low-calorie, high-fiber vegetables.
Skim Excess Fat: After cooking, allow the soup to cool slightly and skim off any excess oil that has risen to the top.
Serve with the Right Accompaniment: Pair your Efo RIRO with a nutritious swallow like oat swallow or plantain flour, or serve it with brown rice instead of a calorie-dense one like garri or pounded yam.

Conclusion: The Final Calorie Takeaway

There is no single answer to how many calories are in Nigerian Efo RIRO soup. The calorie count is highly dependent on the recipe and the ingredients used. While some recipes can result in a high-calorie dish due to excessive use of palm oil and fatty meats, preparing Efo RIRO with mindful adjustments can create a nutritious, low-calorie meal packed with flavor. By controlling the amount of oil and choosing leaner protein sources, you can enjoy this delicious Nigerian delicacy without compromising your health goals.

Frequently Asked Questions

The calorie count can vary greatly. A leaner version might contain around 250-300 calories per serving, while a traditional, oil-rich recipe with fatty meat could have 500-650 calories or more per serving.

Palm oil is very calorie-dense, with about 120 calories per tablespoon. Using a large amount significantly increases the total calorie count, so reducing it is an effective way to make a lower-calorie soup.

For a lower-calorie version, opt for lean protein sources such as skinless chicken breast, lean fish (like mackerel or hake), or prawns. These are less fatty than assorted meats like goat meat or fatty beef.

Yes, Efo RIRO can be an excellent option for weight loss when prepared correctly. Focusing on a higher vegetable-to-meat ratio and minimizing oil can create a nutrient-rich, high-fiber, and low-calorie meal that promotes satiety.

To reduce calories, use less palm oil, choose leaner proteins, and increase the amount of leafy greens. You can also skim off excess oil from the top after cooking and serve it with a low-calorie accompaniment.

To maintain a healthy meal, serve Efo RIRO with a nutritious swallow alternative like oat swallow or plantain flour, or with a portion of brown rice. This ensures a balanced meal with good fiber content.

While crayfish and locust beans (iru) contribute to the calorie count, their impact is generally much smaller compared to the oil and assorted meats. They primarily serve to add flavor rather than bulk calories.