West African Ghanian Light Soup Recipe
West African Ghanian Light Soup has a high-calorie, low-carb, high-fat and high-protein content. It is a good source of Vitamin B6, Vitamin B12 and Niacin.
The food contains 10.9g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 23.5 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the high fat content makes it unsuitable if you're on a low-fat diet plan. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It a good source of Vitamin B6 and Vitamin B12.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.
It belongs to West African cuisine.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 65, for West African Ghanian Light Soup, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 26% | |
| Calories from Fat | 61% | |
| Calories from Carbs | 12% |
Why this is good for you
- Very high in Protein
- High in Vitamin B6
- High in Niacin
- Very high in Vitamin B12
Why this is bad for you
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 575 IU | 11.5% | ||
| Vitamin C | 11 mg | 18.3% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 1.8 mg | 6.1% | ||
| Thiamin | 0.14 mg | 9.3% | ||
| Riboflavin | 0.23 mg | 13.8% | ||
| Niacin | 4.1 mg | 20.7% | ||
| Vitamin B6 | 0.47 mg | 23.6% | ||
| Folate | 18.4 mcg | 4.6% | ||
| Vitamin B12 | 2.6 mcg | 43.7% | ||
| Pantothenic Acid | 0.47 mg | 4.7% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 142 mg | 14.2% | ||
| Iron | 3.2 mg | 17.8% | ||
| Magnesium | 39.6 mg | 9.9% | ||
| Phosphorus | 196 mg | 19.6% | ||
| Potassium | 748.7 mg | 21.4% | ||
| Sodium | 489.4 mg | 20.4% | ||
| Zinc | 4 mg | 26.7% | ||
| Copper | 0.24 mg | 11.9% | ||
| Manganese | 0.19 mg | 9.4% | ||
| Selenium | 14.4 mcg | 20.5% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 10.9 g | 3.6% | ||
| Dietary Fiber | 2.4 g | 9.6% | ||
| Sugars | 5.2 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 23.5 g | 47% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 24.3 g | 37.4% | ||
| Saturated Fat | 2.5 g | 12.5% | ||
| Monounsaturated Fat | 1.1 g | |||
| Polyunsaturated Fat | 0.4 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 356 Calories from Fat 0
% Daily Value *
Total Fat 24.3 g 37.4%
Saturated Fat 2.5 g 12.5%
Trans Fat
Cholesterol 45.3 mg 15.1%
Sodium 489.4 mg 20.4%
Total Carbohydrates 10.9 g 3.6%
Dietary Fiber 2.4 g9.6%
Sugars 5.2 g
Protein 23.5 g 47%
Vitamin A 11.5% Vitamin C 18.3%
Calcium 14.2% Iron 17.8%
*Based on a 2000 Calorie diet
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