Soups & stews

How many calories are in kontomire stew?

1 serving (about 250 g) of kontomire stew has about 295 calories. A stew of cocoyam leaves cooked in palm oil, often with egusi (agushi), eggs and fish. Served with ampesi, rice or plantain.

Also called palava sauce, cocoyam leaf stew, kontomire and egusi, nkontomire.

Nutrition facts · estimate
Per 1 serving (about 250 g) (250 g)
295kcal
Protein
14 g · 19%
Carbs
10 g · 14%
Fat
22 g · 67%
Fibre
5 g
Sodium
700 mg
Glycaemic impact
Low

What it does well

  • Leafy greens provide iron, folate and vitamin A
  • Egusi and eggs add protein
  • Good fibre content

Worth watching

  • Can be very oily
  • Salted fish and stock cubes raise sodium
  • Egusi is calorie-dense

How to make it lighter

  • Use less palm oil and more kontomire
  • Add boiled eggs or fresh fish for protein
  • Use fewer stock cubes
  • Pair with ampesi made with unripe plantain

This is general nutrition information, not medical advice. Numbers are estimates that vary by recipe and portion. If you are managing a health condition, talk to your doctor or a dietitian before changing your diet.

Often eaten with kontomire stew

Questions people ask

How many calories are in kontomire stew?

A 250 g serving has about 295 calories, mostly from palm oil and egusi. Recipes vary widely.

Is kontomire stew healthy?

Kontomire is a nutrient-rich leafy green with about 5 g of fibre per serving here. Using less oil keeps it lighter.

Is kontomire good for diabetics?

Kontomire stew is low in carbohydrate and high in fibre, which makes it a good partner for starchy foods. Discuss your overall plan with a dietitian or doctor.

Guides

More soups & stews

Eating kontomire stew today?

Snap your plate and Dunu estimates your actual portion, not a textbook one.

Start free See pricing