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Ofofor Calories
Ground seed product traditionally used to thicken West African soups and sauces
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Ofofor (10 g) has 36 calories. That works out to 356 calories per 100 g. It contains 6.3 g of carbs, 1.4 g of protein, 0.7 g of fat and 1.2 g of fiber. Its 0.1 mg of Manganese covers 6% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Ofofor Nutrition Facts
Selected: 1 tablespoon (medium) · 10 g
36
KCAL / 10G
Carbs
6.3g
· 2% DV
Protein
1.4g
· 3% DV
Fat
0.7g
· 1% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 15% · Fat 17%
Ofofor nutrition facts table · 1 tablespoon (medium) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 36 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 0.8 mg | 0% |
| Total carbohydrate | 6.3 g | 2% |
| Fiber | 1.2 g | 4% |
| Protein | 1.4 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Ofofor?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 10 g | 36 kcal |
| 1 teaspoon (small) | 3 g | 11 kcal |
| 1 serving (small) | 15 g | 53 kcal |
| 2 tablespoon (double) | 20 g | 71 kcal |
| 1 serving (medium) | 30 g | 107 kcal |
| 0.25 cup (quarter) | 30 g | 107 kcal |
| 1 serving (large) | 45 g | 160 kcal |
| ½ cup (half) | 60 g | 214 kcal |
| 100 g | 100 g | 356 kcal |
Calculated from 356 calories per 100 g.
Frequently Asked Questions About Ofofor
What is Ofofor?
Ofofor is a ground seed product used to thicken West African soups and sauces. It is made by grinding dried seeds, so the powder is a minimally processed cooking ingredient rather than a prepared sauce.
How do you use Ofofor in soup?
Mix Ofofor into the soup while it cooks, stirring well so it disperses through the liquid. You can first loosen the powder with a little broth to make it easier to blend evenly.
What does Ofofor taste like?
Ofofor has a distinctive, mildly earthy taste and adds its own flavor as well as thickness. Start with a small amount when trying it in a new recipe, so it complements rather than dominates the other ingredients.
Is Ofofor the same as ogbono?
No. Ofofor and ogbono come from different seeds, although both are used as thickeners in West African cooking. Their flavors and textures differ, so substituting one for the other will change the finished soup.
Which soups are made with Ofofor?
Ofofor is used in some Nigerian soups and sauces, with recipes varying between communities and households. It can be paired with ingredients such as fish, meat, or vegetables; Ofofor itself is an ingredient, not one fixed soup.
How much Ofofor should you add to soup?
Add a little Ofofor at first, stir, and let the soup cook before judging its thickness. Increase it gradually if needed, since adding too much can make the soup much thicker than intended.
How do you stop Ofofor from forming lumps?
Blend Ofofor with a small amount of warm water or broth before adding it to the pot. Pour it in while stirring the soup, rather than tipping a mound of dry powder into one spot.
Can you substitute ogbono for Ofofor?
You can use ogbono as a thickening substitute, but it will not reproduce Ofofor’s exact flavor or texture. Begin with a small amount and adjust the recipe as the soup cooks.
Does Ofofor need to be cooked?
Yes, cook Ofofor in the soup or sauce rather than serving the powder on its own. Cooking lets it mix with the liquid and develop the thickened texture it is used for.
How should you store Ofofor?
Keep Ofofor in a tightly sealed container in a cool, dry place away from sunlight and steam. Use a dry spoon each time, because moisture can cause the ground seeds to clump and lose quality.
Ofofor Vitamins & Minerals
Vitamins
B1
0.02mg · 2% DV
B3
0.21mg · 1% DV
B6
0.02mg · 1% DV
B5
0.04mg · 1% DV
Minerals
Manganese
0.13mg · 6% DV
Copper
0.05mg · 6% DV
Phosphorus
28mg · 4% DV
Magnesium
14mg · 3% DV
Potassium ⭐
61mg · 2% DV
Sodium
0.8mg · 0% DV
Ofofor Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ofofor
To burn the 36 calories in 1 tablespoon (medium) (10 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Ofofor?
Ofofor is a ground seed product used in West African cooking, particularly in Nigerian and Igbo soups and sauces, where it acts as a thickener. It has a mild, earthy, slightly nutty character; stirred into a simmering pot, it gives the broth a fuller, denser texture without needing much. It is usually added gradually and mixed well so it disperses smoothly. Outside West Africa, try it in a vegetable or bean soup when you want a hearty, naturally thickened result, or pair it with other familiar soup seasonings rather than relying on it for flavour alone. Ofofor provides fibre and plant protein, while most of its energy comes from carbohydrates.
How Nutritious Is Ofofor?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Ofofor Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Ofofor Contain Allergens?
No known major allergens
Which Diets Is Ofofor Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Ofofor Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 19:1
Above the ideal 4:1 (19:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.