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Ghanaian groundnut soup

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Ghanaian groundnut soup

Also known as: Groundnut soup · Soups & broths · 350 g serving · 70 min total

Enjoy in moderation

Tô groundnut soup 350g ~380 kcal, 24g béo lạc, natri 680mg.

Lời khuyên: Bớt dầu nổi, fufu vừa; rau.

318 kcal per serving

Protein 23.0 g · Carbs 4.5 g · Fat 23.0 g · Fibre 1.3 g · Sugars 2.6 g · Sodium 1,568.8 mg

Where the calories come from

Where the calories come fromCalories: 29% protein, 6% carbohydrate, 65% fat. 318 kcal total.318kcal / serving
  • Protein23.03 g · 29%
  • Carbohydrate4.46 g · 6%
  • Fat23.02 g · 65%

Estimated, per 350 g serving.

Daily Value at a glance

Protein46 % % Daily Value
Fibre5 % % Daily Value
Sodium68 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 350 g Estimated

NutrientAmount% Daily Value
Energy317.5 kcal16%
Protein23.0 g46%
Carbohydrate4.4 g2%
of which net carbs (carbs minus fibre)3.1 g—
of which sugars2.6 g—
of which added sugars0.0 g0%
Fat23.0 g29%
of which saturated fat4.8 g24%
Fibre1.3 g5%
Sodium1,568.7 mg68%
Where the calories come from
Protein 29% · Carbohydrate 6% · Fat 65% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A49.0 µg RAE5%
Vitamin C6.4 mg7%
Vitamin E1.5 mg10%
Vitamin K34.6 µg29%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.3 mg23%
Niacin (B3)7.4 mg46%
Vitamin B60.4 mg24%
Folate (B9)18.7 µg5%
Vitamin B120.3 µg13%
Calcium39.6 mg3%
Iron1.3 mg7%
Magnesium31.9 mg8%
Phosphorus163.1 mg13%
Potassium311.2 mg7%
Zinc1.8 mg16%
Selenium19.3 µg35%
Copper0.1 mg11%
Manganese0.2 mg9%
Iodine59.9 µg40%
Cholesterol71.8 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 350 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingNiacin (B3): 46 %; Iodine: 40 %; Selenium: 35 %; Vitamin K: 29 %; Vitamin B6: 24 %; Riboflavin (B2): 23 %Niacin (B3)46 %Iodine40 %Selenium35 %Vitamin K29 %Vitamin B624 %Riboflavin (B2)23 %
Health scoreHealth score 47 out of 100, rated Fair.47/ 100
Fair

Health score

47 / 100 · Fair

Formula: protective index 52 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 47, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy90.7 kcal5%
Protein6.6 g13%
Carbohydrate1.3 g0%
of which net carbs (carbs minus fibre)0.9 g—
of which sugars0.7 g—
of which added sugars0.0 g0%
Fat6.6 g8%
of which saturated fat1.4 g7%
Fibre0.4 g1%
Sodium448.2 mg19%
Where the calories come from
Protein 29% · Carbohydrate 6% · Fat 65% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A14.0 µg RAE2%
Vitamin C1.8 mg2%
Vitamin E0.4 mg3%
Vitamin K9.9 µg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)2.1 mg13%
Vitamin B60.1 mg6%
Folate (B9)5.3 µg1%
Vitamin B120.1 µg4%
Calcium11.3 mg1%
Iron0.4 mg2%
Magnesium9.1 mg2%
Phosphorus46.6 mg4%
Potassium88.9 mg2%
Zinc0.5 mg5%
Selenium5.5 µg10%
Iodine17.1 µg11%
Cholesterol20.5 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Halal
  • Gluten-free
  • Dairy-free
  • Low sugar
  • High protein

Allergens

  • peanut

Ingredients

  • Cà chua — 21 g
  • Cà tím — 21 g
  • Đậu bắp — 21 g
  • Gà/vịt — 77 g
  • Dầu/mỡ — 12 g
  • Muối — 2 g
  • Nước dùng gà — 196 g

How it is made

braise · Prep 20 min · Cook 50 min

Kho/hầm 85–98°C >10 phút — protein đông, nước rút, đường caramel (nước màu).

Good to know

What is good

  • Đạm 22g, xơ 4g
  • No

Watch out for

  • Béo 24g
  • Natri 680mg

Healthier swaps

Portion sizes

  • Serving — 80 g
  • Small bowl — 175 g
  • Bowl — 350 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

318 kcal per 350 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 1 h 14 min74 min
Running (steady run, 8 MET)≈ 32 min32 min
Cycling (moderate pace, 6 MET)≈ 43 min43 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve

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