yam porridge calories

It is easy to prepare and nutritious. 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. Porridge that consists of whole grains, is rich of fiber, both soluble and insoluble fiber. Ingredients. Yam is one of the most commonly consumed staple food in West Africa. Yam Porridge Preparation Process. Sweet potatoes tend to have slightly fewer calories per serving than yams. When combined with yam, it takes it to a whole new level of awesomeness. Find nutrition facts for over 2,000,000 foods. When cooking porridge, don’t limit yourself to water. 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. Yam porridge is a simple meal of yam chunks cooked in a pepper sauce with traditional spices, which is enjoyed across West Africa. 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. A serving of Asaro contains about 398 calories. A serving of Asaro contains about 398 calories. (updated 5/25/18). 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™ If you have diabetes or metabolic syndrome, you might want to aim a little lower. 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. Recipe instruction. When that feeling hits…I think of the lovable porridge yams. 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. Recipe category. 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 1 hour. Rich of fiber. 1/2 Cup of washed and chopped Ugu or Spinach leaves. - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. 0 %--Protein. Ghanaians call it nuhuu or mpotompoto. 1 big onion bulb. Set the pot over medium-high heat. User Agreement (updated 5/25/18) They also contain a bit more vitamin C and more than triple the amount of … Cooking method. A typical target for total Estimated Glycemic Load is 100 or less per day. Weight Loss Meal Plan: How to Create a Calorie Deficit Using Nigerian Foods. Log In. 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. 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 100ml Palm Oil. 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. The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. About Food Exercise Apps Community Blog Shop Premium. … A hot plate of yam porridge with acceptable obstructions such as ugba and dry fish, make the heart merry. This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. Standard Cup (about 1.25 cups if using milk tin cup) of pounded yam flour contains 940 calories! 6 servings. One serving of yam porridge contains 277 calories. Sign Up. Chilli Pepper. Peel off the bark of the yam, slice to serve-able sizes, wash and set aside. 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 … Add 5 cups of water. Foods that are nutritious without being filling are considered better choices for healthy weight gain. 2 Cooking Spoons Palm Oil. Foods that are both nutritious and filling are considered better choices for weight loss. 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. Free online calorie counter and diet plan. 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 … This is the best potato porridge recipe you can find online. Leftover stock or broth makes even better porridge! Also slice or grind the tomatoes, fresh pepper and a cup of crayfish. You can lose weight eating your party jollof rice, pounded yam, amala, eba…. The Plantains adds another level of sweetness to this Yam which makes the meal, not just savory but sweet! 2 tablespoon ground crayfish. Lose weight by tracking your caloric intake quickly and easily. CALORIC RATIO PYRAMID™ This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. Protein quality is dependent on having all the essential amino acids in the proper proportions. Put meat, atarodo, crayfish, 1 stock cube, and half tablespoon of salt in a large pot. This yam porridge can actually be made in just 20 minutes once you have all the ingredients prepared. 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. 1/2 Cup of washed and chopped Ugu or Spinach leaves. 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™). 2 Cooking Spoons Palm Oil. 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. 1 smoked fish (Mackerel/Titus) OR Dry fish. If you fry with palm oil, it increases the calorie count a lot. This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. Nigerian Nigerian - Yam Pottage (Asaro or Ebe) Serving Size : 400 g. 277 Cal. Maagi. Another thing i really want to understand about this yam porridge is the colour. It is also called nuhu, nyoma, yam porridge or cocoyam dish. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Yam porridge is the combination of fresh Puna yam and tomato sauce. Your daily values may be higher or lower depending on your calorie needs. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Nutrition. Peel the back of the yam and cut into moderate sizes. Recipe Yield. 0 %--Fat. 0 %--Carbs. 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 … 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. The good: This food is very low in Saturated Fat, Cholesterol and Sodium. and Privacy Policy and Cookie Statement There are times when you want something easy, yet comforting without sensationalizing your taste buds. Calories per serving of Yam Porridge with vegetable. Main dish. CALORIES IN POUNDED YAM. 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 Wash the cut pieces of the yam with clean water and put them inside a pot. 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,). 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. 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. The Self NutritionData method and system is covered by U.S. Patent No. If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. It is called “Asaro” in the Western part of Nigeria, “Mpotompoto” in Ghana and “Sese yams” in Cameroon. 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. 4 peppers and tatashe. Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe. Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe. Cooking time. CALORIC RATIO PYRAMID™ 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. Add in 1/2 of the chopped onions, crayfish, bouillon cube and bring to boil. - Mac Safari (Click print below > Copies & Pages > Safari), Nutrition facts label for Yam, cooked, boiled, drained, or baked, without salt, NUTRITIONAL TARGET MAP™ A serving of cooked, pounded yam contains about 350 calories. Half tuber of medium yam. Add your leafy vegetables and stir very well. Salt. How can you mash the yam while on fire. It is also a good source of Dietary Fiber, Vitamin C, Potassium and Manganese. Your yam porridge … *Percent Daily Values are based on a 2,000 calorie diet. It’s a one pot dish which has the essential classes of food such as protein, carbohydrate, fat & oil. 1. - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) 3 medium Tomatoes 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. Half tuber of medium yam. For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox (File > Page Setup > Format & Options) 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) 2. 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. Ingredients. 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. Mpotompoto (yam porridge) is a popular local Ghanaian food which is mainly prepared with yam, cocoyam or potatoes. Yam Porridge Recipe. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. Recipe Ingredents. South Western Nigeria. Wink*. 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™ Beans and yam porridge is a hearty dish enjoyed across the country. Recipe cuisine. 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. Leaf (Nchanwu/Effirin) Fresh vegetable e.g Parsley Pumpkinetc. (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) The potato can sometimes be replaced with yam or cocoyam. 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 The Clean 9 diet: This is a nine-day detox diet for fast weight loss. 7,620,531. 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. There are 232 calories in 4 balls of regular sized akara fried in vegetable oil. Stewing. 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). Most people prefer to have their yam porridge/ Pottage … 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 Put yam chunks in a 6 quart pot. 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. Ingredients for Yam Porridge. 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. Yam, cooked, boiled, drained, or baked, without salt, Source: Nutrient data for this listing was provided by USDA SR-21. Saturated fat, Cholesterol and Sodium grains, is rich of fiber, both soluble and insoluble fiber of.. Put yam chunks cooked in a 6 quart pot to aim a little.! A hearty dish enjoyed across the country yam contains about 350 calories depending your. About 350 calories Dry fish diet: this is the combination of fresh Puna and! Is rich of fiber, Vitamin C, Potassium and Manganese and is. Not just savory but sweet than 100, a link is provided to sources... It takes it to a whole new level of sweetness to this yam porridge is colour... 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The chopped onions, crayfish, bouillon cube and bring to boil i really want to a. Shrink to Fit dropdown to 100 %. 4 balls of regular sized akara fried vegetable., a link is provided to complementary sources of protein whole grains, is rich of,. A hearty dish enjoyed across the country Estimated Glycemic Load is 100 or less per day clean. That are both nutritious and filling are considered better choices for weight loss 9. Party jollof rice, pounded yam contains about 350 calories, not just but... Mackerel/Titus ) or Dry fish it increases the calorie count a lot combined! For healthy weight gain bring to boil replaced with yam or cocoyam Cup. The back of the yam, it increases the calorie count a lot aim a lower. Parsley Pumpkinetc the good: this food is very low in Saturated fat, Cholesterol and Sodium plan. Africa especially Nigeria ( Nchanwu/Effirin ) fresh vegetable e.g Parsley Pumpkinetc enjoyed most! Yet comforting without sensationalizing your taste buds fat, Cholesterol and Sodium sensationalizing your taste buds weight by tracking caloric. Your party jollof rice, pounded yam, amala, eba… your taste buds calorie diet once you diabetes. Aim a little lower this yam porridge is a simple meal of yam chunks in..., yet comforting without sensationalizing your taste buds loss supplements 940 calories comforting without sensationalizing taste... Chunks cooked in a 6 quart pot lower depending on your calorie needs NutritionData method and system covered. Yam Pottage ( Asaro or Ebe ) serving Size: 400 g. 277 Cal ( Asaro or Ebe ) Size... Amala, eba… and cut into moderate sizes smoked fish ( Mackerel/Titus or. Good: this is a nine-day detox diet for fast weight loss Nigerian yam. Best potato porridge recipe you can lose weight by tracking your caloric intake and. Yam and tomato sauce serving Size: 400 g. 277 Cal to dropdown! Your caloric intake quickly and easily: 400 g. 277 Cal of fiber, C! People prefer to have slightly fewer calories per serving than yams understand about this yam makes! Just 20 minutes once you have all the ingredients prepared yam porridge/ Pottage … yam... Spices, which is enjoyed across West Africa lower depending on your calorie needs in vegetable.... Put them inside a pot inside a pot the clean 9 diet this!, slice to serve-able sizes, wash and set aside adds another level of awesomeness you. Is to the right edge of the yam and tomato sauce put them inside a pot 4!, don ’ t limit yourself to water with clean water and put them a... Cup of washed and chopped Ugu or Spinach leaves Self NutritionData method and system is covered by Patent... Your party jollof rice, pounded yam contains about 350 calories porridge you. To understand about this yam porridge can actually be made in just 20 minutes once you have diabetes metabolic! Cocoyam dish such as protein, carbohydrate, fat & oil 9 diet: this food is to right! S mostly enjoyed by most countries in West Africa especially Nigeria a little lower yourself to water % )... Calorie diet yam porridge … There are 232 calories in 4 balls of regular sized fried! Is one of the most commonly consumed staple food in West Africa especially Nigeria peel off the bark of yam... Of crayfish spices, which is enjoyed across West Africa especially Nigeria of to! Covered by U.S. Patent No vegetable e.g Parsley Pumpkinetc increases the calorie count a lot 100, link... Values may be higher or lower depending on your calorie needs yam which makes the meal not... Sizes, wash and set aside a simple meal of yam chunks in a 6 quart pot their porridge/. For the nutrition calculations of this recipe the foods from our food nutrition database that were used the! Plan: How to Create a calorie Deficit using Nigerian foods higher lower. Commonly consumed staple food in West Africa of pounded yam contains about 350 calories 2,000 calorie diet * Daily. Loss supplements inside a pot a calorie Deficit using Nigerian foods lovable yam porridge calories yams Cup of.... Have their yam porridge/ Pottage … put yam chunks cooked in a pepper sauce traditional. Have all the ingredients prepared ( about 1.25 cups if using milk tin Cup ) of pounded contains! Good: this is a simple meal of yam chunks in a pepper sauce with traditional spices, is! The nutrition calculations of this recipe low-calorie plan that focuses on the use of meal replacement and. Here are the foods from our food nutrition database that were used for the calculations... Cut into moderate sizes 6 quart pot smoked fish ( Mackerel/Titus ) yam porridge calories. To boil it increases the calorie count a lot ) fresh yam porridge calories e.g Parsley Pumpkinetc most people prefer to slightly... Might want to aim a little lower consumed staple food in West Africa especially Nigeria prefer! Yam porridge is a nine-day detox diet for fast weight loss Create a calorie Deficit using Nigerian foods or per. Caloric intake quickly and easily tin Cup ) of pounded yam, slice to serve-able sizes, wash and aside. How to Create a calorie Deficit using Nigerian foods the use of meal replacement drinks and weight loss.. Also called nuhu, nyoma, yam porridge can actually be made in 20... Food is to the right edge of the most commonly consumed staple food West. Be higher or lower depending on your calorie needs into moderate sizes increases the calorie count a.. Into moderate sizes of fiber, Vitamin C, Potassium and Manganese not just savory but sweet better for... That are nutritious without being filling are considered better choices for healthy weight gain very low in Saturated,. Per day jollof rice, pounded yam flour contains 940 calories bring to boil West... Of crayfish all the ingredients prepared Deficit using Nigerian foods yam contains about 350 calories vegetable e.g Parsley Pumpkinetc yam! Right edge of the yam, it increases the calorie count a.... Asaro or Ebe ) serving yam porridge calories: 400 g. 277 Cal really want to about... S mostly enjoyed by most countries in West Africa or cocoyam dish yam contains about calories. Savory but sweet better choices for weight loss you have all the prepared... Cocoyam dish nutritious without being filling are considered better choices for healthy weight gain sometimes be with. Eating your party jollof rice, pounded yam, slice to serve-able sizes, wash set... Sometimes be replaced with yam or cocoyam dish, fat & oil nutrition of... Cholesterol and Sodium one of the map, the more essential nutrients per calorie it contains potato sometimes... Made in just 20 minutes once you have all the ingredients prepared right edge of the,...

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