How many calories are in tuo zaafi?
1 ball (about 400 g) of tuo zaafi has about 325 calories. A soft swallow from northern Ghana made from maize or millet flour cooked in water. Typically eaten with ayoyo or green leafy soup, often with meat or fish.
Also called TZ, tuo zafi, tuozaafi, sakoro.
- Protein
- 7 g · 9%
- Carbs
- 70 g · 86%
- Fat
- 2 g · 6%
- Fibre
- 4 g
- Sodium
- 20 mg
- Glycaemic impact
- High
What it does well
- Lower in calories per gram than many swallows because of its high water content
- Very low in fat and salt on its own
- Usually served with leafy green soups
Worth watching
- Mostly starch, so the soup needs to bring protein
- Soft texture makes it easy to eat large amounts
- Soups can be oily and salty
How to make it lighter
- Load up on ayoyo or other leafy soup
- Add fish, meat or wagashi for protein
- Use less oil and fewer stock cubes in the soup
- Try millet-based TZ for a little more fibre
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 tuo zaafi
Questions people ask
How many calories are in TZ (tuo zaafi)?
A 400 g ball has roughly 325 calories without soup. The thickness of the TZ and the ball size can change this.
Is TZ good for weight loss?
TZ is relatively light per gram, and green leafy soups add volume with few calories. Watch the soup oil and keep the ball moderate.
Is tuo zaafi good for diabetics?
TZ is mostly starch and can raise blood sugar, so pair a smaller portion with leafy soup and protein. A dietitian or doctor can help you plan portions.
Eating tuo zaafi today?
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