Ogbono
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(approximate per serving):
Carbohydrates: High (main energy source)
Fats: Moderate to high (from butter and frying oil)
Protein: Low to moderate
Calories: High
Small amounts of calcium and iron
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Calories: 180–220 kcal
Fat: 6–9 g
Sugar: 8–12 g
More suitable for regular consumption in moderation.
Vegetables
Pepper
Blend red bell peppers (Tatashe)
Scotch bonnet (Ata Rodo)
Tomatoes
Onions
Proteins
Smoked fish
Dry fish
Stockfish
Palm oil
Crayfish
Locust beans (Iru)
Stock cubes
Salt
Protein: High
Healthy fats: Moderate
Calories: Moderate
Vitamins: A, C, and B-complex
Minerals: Calcium, phosphorus, and iron
Fresh fish (tilapia, croaker, catfish, or mackerel)
Red bell peppers
Scotch bonnet
Palm oil or vegetable oil
Curry powder or thyme
Ginger and garlic
Organic Juice: Roots
Organic Juice: Antiox
Organic Juice: Botanical
Organic Juice: Energise
Apple
Nutrition Information
Serving Size: 1 Meat Pie (140g)
Average Quantity
Per Serving
Energy
1460 kJ (350 Cal)
Protein
10 g
Fat, Total
16 g
Saturated Fat
7 g
Carbohydrate
36 g
Sugars
2 g
Dietary Fibre
Sodium
225 mg
The exact values depend on the size and amount of butter/margarine used in the pastry.
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