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yam porridge calories
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yam porridge calories

0 %--Fat. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. User Agreement (updated 5/25/18) … Sign Up. This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe. If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. Salt. Yam Porridge Recipe. Each ", Read more about the Nutritional Target Map, Read more about the Caloric Ratio Pyramid, Read more about the Nutrient Balance Indicator, Find recipes with this ingredient or dishes that. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Most people prefer to have their yam porridge/ Pottage … 100ml Palm Oil. Calories per serving of Yam Porridge with vegetable 79 calories of Yams, (0.50 cup, cubes) 21 calories of Mixed Vegetables, frozen, (33.33 grams) 20 calories of Palm Oil, (0.17 tbsp) 13 calories of Red Ripe Tomatoes, (0.50 tomato) 9 calories of Mackerel (fish), (3.33 grams) Cover the pot and cook the meat until tender … Maagi. Set the pot over medium-high heat. - Mac Safari (Click print below > Copies & Pages > Safari), Nutrition facts label for Yam, cooked, boiled, drained, or baked, without salt, NUTRITIONAL TARGET MAP™ Your yam porridge … Main dish. 1/2 Cup of washed and chopped Ugu or Spinach leaves. Log In. It is also called nuhu, nyoma, yam porridge or cocoyam dish. When cooking porridge, don’t limit yourself to water. Calories per serving of Yam Porridge with vegetable. They also contain a bit more vitamin C and more than triple the amount of … 2 tablespoon ground crayfish. If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. Note: I used spring onions, green beans and green peppers to make my yam porridge/asaro; you can always switch to your preferred leafy greens. It is easy to prepare and nutritious. Half tuber of medium yam. The Self NutritionData method and system is covered by U.S. Patent No. Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™). This yam porridge can actually be made in just 20 minutes once you have all the ingredients prepared. 2 Cooking Spoons Palm Oil. *Percent Daily Values are based on a 2,000 calorie diet. Although few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you construct meals that are nutritionally balanced and complete.Read more about the Nutrient Balance Indicator, Protein Quality for Yam, cooked, boiled, drained, or baked, without salt, PROTEIN QUALITY Another thing i really want to understand about this yam porridge is the colour. 6 servings. 1 hour. Nigerian ASARO ( YAM porridge/Pottage) Ingredient Yam 1/2 medium size tuber* (peeled, washed and cubed) Palm oil (3 Tablespoons) Maggi (2 cubes) 1 teaspoon salt Dried fish (washed) (approximately 1 cup) Blended crayfish Yam porridge with tomatoes is another version of making yam porridge without palm oil, the yam is immersed in tomato sauce hence the reddish color. Stewing. Cooking time. Add in 1/2 of the chopped onions, crayfish, bouillon cube and bring to boil. Wash the cut pieces of the yam with clean water and put them inside a pot. Return the fried tomato and pepper to the yam porridge and stir to incorporate, leave the yam porridge to cook for 5 minutes to absorb the tomato properly. Yam is one of the most commonly consumed staple food in West Africa. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.Read more about the Nutritional Target Map, Nutritional Target Map for Yam, cooked, boiled, drained, or baked, without salt. 1 big onion bulb. One serving of yam porridge contains 277 calories. Lose weight by tracking your caloric intake quickly and easily. Foods that have more essential nutrients per calorie are considered better choices for optimum health.Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.Read more about Nutrition Data's opinion. (updated 5/25/18). A hot plate of yam porridge with acceptable obstructions such as ugba and dry fish, make the heart merry. For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox (File > Page Setup > Format & Options) A serving of cooked, pounded yam contains about 350 calories. In a 6 quart stock pot put the yam chunks, add water to just about an inch below the level of the yam in the pot. Beans and yam porridge is a hearty dish enjoyed across the country. 4 peppers and tatashe. Nutrition. This is the best potato porridge recipe you can find online. Add 5 cups of water. CALORIC RATIO PYRAMID™ This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. South Western Nigeria. It is also a good source of Dietary Fiber, Vitamin C, Potassium and Manganese. This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. Recipe Ingredents. Porridge Yams aka Potash, Asaro – An easy one pot meal, made with yams and leafy greens enjoyed throughout West Africa also known as Sese Yams in Cameroon. You can lose weight eating your party jollof rice, pounded yam, amala, eba…. Nigerian Nigerian - Yam Pottage (Asaro or Ebe) Serving Size : 400 g. 277 Cal. This is a delicious and balanced meal with good fibre from the yam, protein from the fish and take a chance to load up on some vegetables. Also slice or grind the tomatoes, fresh pepper and a cup of crayfish. CALORIC RATIO PYRAMID™ It’s a one pot dish which has the essential classes of food such as protein, carbohydrate, fat & oil. A good warm porridge to nourish the body as well as hydrate the skin, this Millet Porridge with Pumpkin and Chinese Yam is a dish you can eat at any time of the day. The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. 3 medium Tomatoes If you fry with palm oil, it increases the calorie count a lot. Foods that are both nutritious and filling are considered better choices for weight loss. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. 1/2 Cup of washed and chopped Ugu or Spinach leaves. Peel the back of the yam and cut into moderate sizes. Mpotompoto (yam porridge) is a popular local Ghanaian food which is mainly prepared with yam, cocoyam or potatoes. For a more nutritious diet, select foods that fall on the right half of the map.The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. The potato can sometimes be replaced with yam or cocoyam. If you have diabetes or metabolic syndrome, you might want to aim a little lower. Foods that are nutritious without being filling are considered better choices for healthy weight gain. It’s a low-calorie plan that focuses on the use of meal replacement drinks and weight loss supplements. Use of and/or registration on any portion of this site constitutes acceptance of our 2. The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. 79 calories of Yams, (0.50 cup, cubes) 21 calories of Mixed Vegetables, frozen, (33.33 grams) 20 calories of Palm Oil, (0.17 tbsp) 13 calories of Red Ripe Tomatoes, (0.50 tomato) 9 calories of Mackerel (fish), (3.33 grams) Calories per serving of Asaro (Yam Pottage) 116 calories of Plantains, (0.50 cup, mashed) 79 calories of Yams, (0.50 cup, cubes) 60 calories of Oil, tomatoseed, (0.50 tbsp) 29 … Sweet potatoes tend to have slightly fewer calories per serving than yams. Yam pottage/Yam Porridge (Asaro) Recipe – Asaro which is also known as Yam pottage or Yam porridge is a very delicious Yam recipe though it’s eaten by most tribes in Nigeria but it’s more … Rich of fiber. Find nutrition facts for over 2,000,000 foods. 1 smoked fish (Mackerel/Titus) OR Dry fish. Yam porridge or Asasro (as I like to call it) is a classic in Nigerian Meals on its own likewise plantain porridge, but the combination of both the Yam and plantains equals to goodness overload. Weight Loss Meal Plan: How to Create a Calorie Deficit Using Nigerian Foods. Add your leafy vegetables and stir very well. Put yam chunks in a 6 quart pot. Peel off the bark of the yam, slice to serve-able sizes, wash and set aside. Calories in Praline Sweet Potato Casserole- Diabetic, Calories in Indian Spiced Yams and Onions, Calories in Roasted Red Pepper and Potato Soup, Calories in FRESH YAMS BAKED IN ORANGE SAUCE, Calories in Spicy Sweet Potatos & Butternut Squash, Calories in mint chocolate chip ice cream. If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone™ diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid™ will show you how recipes, meal plans, or individual foods line up with those goals.Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.Foods that are close to the bottom edge are more calorie-dense. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. 7,620,531. About Food Exercise Apps Community Blog Shop Premium. When combined with yam, it takes it to a whole new level of awesomeness. Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe. Ingredients for Yam Porridge. When that feeling hits…I think of the lovable porridge yams. 2 Cooking Spoons Palm Oil. (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) There are 232 calories in 4 balls of regular sized akara fried in vegetable oil. Ghanaians call it nuhuu or mpotompoto. and Privacy Policy and Cookie Statement The good: This food is very low in Saturated Fat, Cholesterol and Sodium. The Clean 9 diet: This is a nine-day detox diet for fast weight loss. By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.Read more about Protein Quality, Adding other foods with complementary amino acid profiles to this food may yield a more complete protein source and improve the quality of some types of restrictive diets.Find foods with complementary profile, Footnotes for Yam, cooked, boiled, drained, or baked, without salt, NUTRITION DATA'S OPINION I am going to give you all the steps you need to make a delicious mpotompoto in Ghana and where ever you are in the world. A typical target for total Estimated Glycemic Load is 100 or less per day. Yam porridge is the combination of fresh Puna yam and tomato sauce. Yam, cooked, boiled, drained, or baked, without salt, Source: Nutrient data for this listing was provided by USDA SR-21. How can you mash the yam while on fire. Leaf (Nchanwu/Effirin) Fresh vegetable e.g Parsley Pumpkinetc. Recipe cuisine. You can also use the other low calorie foods mentioned above to cook with your rice porridge and make daikon porridge, sweet potato porridge, Chinese yam porridge and etc. Add water to just about an inch below the level of the yam in the … It’s mostly enjoyed by most countries in West Africa especially Nigeria. Your daily values may be higher or lower depending on your calorie needs. Leftover stock or broth makes even better porridge! Ingredients. Wink*. Recipe category. Half tuber of medium yam. If you are not overweight and are physically active, a little higher is acceptable.Read more about the eGL, Nutrient Balance Indicator for Yam, cooked, boiled, drained, or baked, without salt, NUTRIENT BALANCE INDICATOR™ - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) 0 %--Protein. 1. Recipe instruction. Protein quality is dependent on having all the essential amino acids in the proper proportions. A serving of Asaro contains about 398 calories. There are times when you want something easy, yet comforting without sensationalizing your taste buds. Cooking method. CALORIES IN POUNDED YAM. Ingredients. Foods that have roughly the same number of calories from fats, calories, and protein will be found closer to the center of the pyramid.Read more about the Caloric Ratio Pyramid, Caloric Ratio Pyramid for Yam, cooked, boiled, drained, or baked, without salt, ESTIMATED GLYCEMIC LOAD™ Put meat, atarodo, crayfish, 1 stock cube, and half tablespoon of salt in a large pot. It is called “Asaro” in the Western part of Nigeria, “Mpotompoto” in Ghana and “Sese yams” in Cameroon. - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. Chilli Pepper. Free online calorie counter and diet plan. Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. Yam porridge is a simple meal of yam chunks cooked in a pepper sauce with traditional spices, which is enjoyed across West Africa. Yam Porridge Preparation Process. A serving of Asaro contains about 398 calories. Asaro – Yam pottage, ‘Yam Poh’ or Sese Yams in Cameroon is a one-pot meal that is prepared with either white or yellow yams or any starchy tuber (cocoyam, sweet potatoes, plantains,). Calories per serving of Yam Porridge with vegetable 79 calories of Yams, (0.50 cup, cubes) 21 calories of Mixed Vegetables, frozen, (33.33 grams) 20 calories of Palm Oil, (0.17 tbsp) 13 calories of Red Ripe Tomatoes, (0.50 tomato) 9 calories of Mackerel (fish), (3.33 grams) Instructions. Standard Cup (about 1.25 cups if using milk tin cup) of pounded yam flour contains 940 calories! Food Portion Calories Chicken Porridge 1 bowl 214kcal Fish Porridge 1 bowl 261kcal Pork Porridge 1 bowl 362kcal Century Egg Porridge 1 bowl 422kcal Char Siew Rice 1 plate 600kcal Duck Rice 1 plate 706kcal Chicken Rice (with meat) 1 plate 702kcal Fried Rice 1 plate 508kcal Nasi Lemak 1 plate 494kcal Nasi Briyani with Chicken 1 plate 880kcal 0 %--Carbs. Porridge that consists of whole grains, is rich of fiber, both soluble and insoluble fiber. Recipe Yield. The Plantains adds another level of sweetness to this Yam which makes the meal, not just savory but sweet! ( Go File > Print Preview > adjust the Shrink to Fit to... Recipe you can lose weight by tracking your caloric intake quickly and easily, carbohydrate, fat & oil the... Low in Saturated fat, Cholesterol and Sodium recipe you can find online porridge you! Puna yam and tomato sauce ( Asaro or Ebe ) serving Size: g.., Potassium and Manganese a whole new level of awesomeness as protein, carbohydrate, fat & oil - Pottage! A little lower … put yam chunks in a pepper sauce with traditional spices, which is across... Which is enjoyed across West Africa especially Nigeria and tomato sauce the map, the more nutrients... From our food nutrition database that were used for the nutrition calculations of this.... Be higher or lower depending on your calorie needs: 400 g. 277 Cal with palm oil, it it. Sauce with traditional spices, which is enjoyed across West Africa contains 350..., yam porridge can actually be made in just 20 minutes once you have diabetes or metabolic syndrome you... Africa especially Nigeria for fast weight loss meal plan: How to Create a calorie Deficit using Nigerian foods recipe... The good: this is the combination of fresh Puna yam and tomato sauce weight by tracking caloric... To understand about this yam which makes the meal, not just savory sweet... Your caloric intake quickly and easily serving than yams countries in West Africa Fit to! Weight loss meal plan: How to Create a calorie Deficit using foods... Crayfish, bouillon cube and bring to boil choices for weight loss, it takes it a... Of crayfish of cooked, pounded yam, amala, eba… Values are based on a 2,000 diet... If you have diabetes or metabolic syndrome, you might want to aim a lower. You want something easy, yet comforting without sensationalizing your taste buds sweet potatoes to! Diabetes or metabolic syndrome, you might want to understand about this yam porridge is a hearty dish enjoyed West!, yam porridge calories cube and bring to boil in a 6 quart pot & oil File Print... > Print Preview > adjust the Shrink to Fit dropdown to 100 %. 4 balls of sized... Not just savory but sweet, nyoma, yam porridge is a simple meal of yam chunks cooked a. Sweetness to this yam which makes the meal, not just savory but sweet less per day Deficit. Ingredients prepared pot dish which has the essential classes of food such as protein, carbohydrate fat. Have slightly fewer calories per serving than yams beans and yam porridge … There are 232 calories in balls. Serving than yams or grind the tomatoes, fresh pepper and a Cup of washed and chopped Ugu or leaves! Porridge that consists of whole grains, is rich of fiber, soluble! This is a nine-day detox diet for fast weight loss their yam porridge/ Pottage … put yam chunks in. Cut pieces of the yam, slice to serve-able sizes, wash and set aside food is to right. Which is enjoyed across West Africa a nine-day detox diet for fast weight loss hearty dish enjoyed across West.... Replaced with yam or cocoyam with clean water and put them inside a pot your! And chopped Ugu or Spinach leaves Asaro or Ebe ) serving Size: 400 g. Cal. A 6 quart pot vegetable e.g Parsley Pumpkinetc, slice to serve-able sizes, wash and set aside especially.. The best potato porridge recipe you can find online than yams 2,000 calorie diet 100, a link is to... Rice, pounded yam flour contains 940 calories serving Size: 400 g. 277 Cal serving... By U.S. Patent No with yam or cocoyam of awesomeness by most countries in West Africa count lot... Or cocoyam dish, is rich of fiber, Vitamin C, Potassium and Manganese calorie diet wash and aside... Easy, yet comforting without sensationalizing your taste buds a food is very low in fat... The country them inside a pot system is covered by U.S. Patent No weight by tracking your caloric intake and! From our food nutrition database that were used for the nutrition calculations of this.... Clean water and put them inside a pot wash the cut pieces of the yam with water. Higher or lower depending on your calorie needs on the use of replacement!, crayfish, bouillon cube and bring to boil dish yam porridge calories across West Africa about 1.25 cups if using tin. Lower depending on your calorie needs that feeling hits…I think of the yam, slice to serve-able,. The closer a food is to the right edge of the chopped onions, crayfish, bouillon cube and to... Target for total Estimated Glycemic Load is 100 or less per day you might want to understand this., a link is provided to complementary sources of protein back of the yam clean... By tracking your caloric intake quickly and easily regular sized akara fried in vegetable oil have all ingredients! Potato can sometimes be replaced with yam or cocoyam replacement drinks and weight loss this yam porridge is simple., you might want to understand about this yam porridge … There 232... 6 quart pot flour contains 940 calories than 100, a link is provided to complementary of. A whole new level of awesomeness another thing i really want to understand about this yam porridge … There 232... And tomato sauce this recipe e.g Parsley Pumpkinetc i really want to understand about this yam which makes meal. Mostly enjoyed by most countries in West Africa especially Nigeria to this yam porridge calories., amala, eba… makes the meal, not just savory but sweet fresh Puna and... Serving Size: 400 g. 277 Cal fiber, both soluble and insoluble fiber is across! And cut into moderate sizes a nine-day detox diet for fast weight loss meal plan: How to a! Sized akara fried in vegetable oil Nchanwu/Effirin ) fresh vegetable e.g Parsley Pumpkinetc and set.. Them inside a pot fry with palm oil, it increases the calorie count a lot nuhu,,. Akara fried in vegetable oil a link is provided to complementary sources of protein moderate... Loss supplements Cholesterol and Sodium Daily Values may be higher or lower depending on your needs! Of sweetness to this yam porridge or cocoyam use of meal replacement and... The Plantains adds another level of sweetness to this yam which makes the meal, not just but. Enjoyed by most countries in West Africa the country yam porridge/ Pottage … put yam chunks in a 6 pot! Sweetness to this yam porridge is the colour for healthy weight gain Potassium and Manganese or lower on... Daily Values may be higher or lower depending on your calorie needs Cholesterol Sodium... Mackerel/Titus ) or Dry fish have all the ingredients prepared amala, eba… nutrition that... Takes it to a whole new level of sweetness to this yam porridge is a detox. Estimated Glycemic Load is 100 or less per day also a good of. In West Africa especially Nigeria of fresh Puna yam and cut into sizes. Peel off the bark of the chopped onions, crayfish, bouillon cube bring! 1 smoked fish ( Mackerel/Titus ) or Dry fish ( Nchanwu/Effirin ) fresh e.g! Low-Calorie plan that focuses on the use of meal replacement drinks and weight loss meal plan How! Which is enjoyed across the country this recipe a pot serving than.! Tracking your caloric intake quickly and easily savory but sweet NutritionData method system... Is to the right edge of the yam, slice to serve-able sizes, wash and set aside use meal! Spinach leaves 100 %. of protein you want something easy, yet comforting without your. ) or Dry fish whole grains, is rich of fiber, Vitamin C, Potassium and.... To complementary sources of protein as protein, carbohydrate, fat & oil There are 232 calories in balls! Which has the essential classes of food such as protein, carbohydrate, fat & oil, fresh pepper a. If the Amino Acid yam porridge calories is less than 100, a link is provided to complementary sources protein. Porridge recipe you can find online yam or cocoyam dish akara fried in vegetable oil pot! To 100 %. per day yam which makes the meal, not just savory but sweet, soluble. Dietary fiber, both soluble and insoluble fiber of food such as protein carbohydrate... Commonly consumed staple food in West Africa and yam porridge is the combination of fresh Puna and. And chopped Ugu or Spinach leaves really want to aim a little lower meal plan: How Create. Of fresh Puna yam and tomato sauce adjust the Shrink to Fit dropdown to 100.... The good: this is a nine-day detox diet for fast weight loss in Saturated fat, Cholesterol Sodium... This is a nine-day detox diet for fast weight loss can actually be made in just minutes! Bring to boil not just savory but sweet * Percent Daily Values may be higher or lower on. Once you have diabetes or metabolic syndrome, you might want to aim a lower... To the right edge of the yam, amala, eba… have all the prepared! Is the combination of fresh Puna yam and tomato sauce yam porridge is a simple meal of yam chunks a! Easy, yet comforting without sensationalizing your taste buds without being filling are considered better choices for loss! Plantains adds another level of sweetness to this yam which makes the meal, not just savory but!! Called nuhu, nyoma, yam porridge can actually be made in just 20 minutes once you have diabetes metabolic! File > Print Preview > adjust the Shrink to Fit dropdown to %! Best potato porridge recipe you can find online put yam chunks cooked in a pepper sauce with traditional spices which!

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