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Fufu

Fufu

EverydayCooked

Fufu is a staple West African food made by pounding and kneading starchy vegetables, typically cassava, yams, or plantains, into a smooth, elastic dough-like consistency. This dense, glutinous dish is traditionally shaped into balls and served as an accompaniment to soups and stews, where pieces are pinched off and dipped into the accompanying sauce. The cooked fufu has a mild, neutral taste that complements spicy and flavorful dishes while providing a substantial source of complex carbohydrates.

Macro Impact

A 1 cup serving contains 374 calories, 3g protein, 76g carbs, and 6g fat.

Calorie Burn

How long would it take to burn off 374 calories?
Walking3.5 mph, moderate pace
1 hour 27 min
YogaModerate effort, gentle pace
1 hour 3 min
SwimmingModerate effort, freestyle
48 min
Biking12-14 mph, moderate effort
39 min
StairsStair climbing, moderate pace
44 min
Running5 mph (12 min/mile)
32 min

Nutrition Facts

Serving size1 cup (240 g)
Amount per serving
Calories374
% Daily Value*
Total Fat6g
8%
Saturated Fat1g
6%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat3g
Cholesterol0mg
0%
Sodium5mg
0%
Total Carbohydrate76g
28%
Dietary Fiber7g
24%
Total Sugars3g
Includes Added Sugars0g
0%
Protein3g
Vitamin D0mcg
0%
Calcium38mg
3%
Iron1.0mg
5%
Potassium1097mg
23%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
76 / 275 g
28%
Fiber
7 / 28 g
24%
Sugars
3 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
4 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
6 / 78 g
8%
Monounsaturated
3 / 31 g
9%
Polyunsaturated
2 / 23 g
10%
Saturated
1 / 23 g
5%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
2 / 19 g
13%
Omega 9
3 g
Protein
Protein
3 / 80 g
4%
Amino Acids
Histidine
0 / 3 g
3%
Isoleucine
0 / 2 g
11%
Leucine
0 / 3 g
8%
Lysine
0 / 2 g
8%
Methionine
0 / 1 g
4%
Phenylalanine
0 / 2 g
8%
Threonine
0 / 1 g
12%
Tryptophan
0 / 0 g
15%
Valine
0 / 2 g
9%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
1 / 15 mg
8%
Pantothenic Acid, B5
1 / 5 mg
14%
Pyridoxine, B6
0 / 1 mg
28%
Biotin, B7
2 / 30 mcg
8%
Cobalamin, B12
0 / 2 mcg
0%
Folate
12 / 400 mcg
3%
Vitamin A
0 / 800 mcg
0%
Vitamin C
32 / 83 mg
39%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
3%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
38 / 1k mg
4%
Copper
0 / 1 mg
32%
Iron
1 / 13 mg
7%
Magnesium
48 / 370 mg
13%
Manganese
1 / 2 mg
35%
Phosphorous
60 / 700 mg
9%
Potassium
1.1k / 3k mg
37%
Selenium
5 / 55 mcg
9%
Sodium
5 / 2.3k mg
0%
Zinc
1 / 10 mg
8%
Chromium
0 / 30 mcg
0%
Molybdenum
7 / 45 mcg
16%
Iodine
2 / 150 mcg
2%
Chlorine
7 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
154 g
Caffeine
0 mg
Choline
12 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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