Eba
Moderate nutritional value
Nigerian stiff dough of garri (cassava granules) and hot water.
Eba is a firm, smooth dough made by stirring garri, the roasted granules of fermented cassava, into boiling water; in Nigeria it is shaped into balls and eaten with egusi, okra or ogbono soup. A 250 g portion has about 330 kcal, nearly all from 82 g of carbohydrate, with about 1 g of protein, almost no fat and 3 g of fiber. A 150 g ball has about 200 kcal and leaves room for more soup.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 0.5g | 0.9% |
| Fat | 0.2g | 0.3% |
| Carbs | 33g | 11.0% |
| Simple Sugars | 11.55g | Estimate |
| Complex Carbs | 20.35g | Estimate |
| Fiber | 1.1g | 4.4% |
| Water | 66g | 2.6% |
| Calories | 132 | 5.9% |
Glycemic Index
Click to view full GI ranking →
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.05 | g | 0.3% |
| Monounsaturated | 0.05 | g | 0.2% |
| Polyunsaturated | 0.03 | g | 0.2% |
| Omega-3 | 0.009 | g | Estimate |
| Omega-6 | 0.021 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 0.11 | mg |
| Selenium | 0.38 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 0.377 | mcg | 0.0% |
| vitamin B1 | 0.019 | mg | 1.6% |
| vitamin B2 | 0.011 | mg | 0.8% |
| vitamin B3 | 0.302 | mg | 1.9% |
| vitamin B6 | 0.038 | mg | 2.2% |
| vitamin B9 | 7.54 | mcg | 1.9% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 0 | mg | 0.0% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.113 | mg | 0.8% |
| vitamin K | 1.13 | mcg | 0.9% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 17 | mg | 1.7% |
| iron | 0.377 | mg | 2.1% |
| magnesium | 12 | mg | 3.0% |
| phosphorus | 15.1 | mg | 2.2% |
| potassium | 94.3 | mg | 3.6% |
| sodium | 8.27 | mg | 0.4% |
| zinc | 0.195 | mg | 1.8% |
| copper | 0.063 | mg | 7.0% |
| manganese | 0.226 | mg | 9.8% |
| selenium | 0.377 | mcg | 0.7% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 7 | mg | 1.0% | 63% |
| Isoleucine | 10 | mg | 0.7% | 48% |
| Leucine limiting | 14 | mg | 0.5% | 33% |
| Lysine | 16 | mg | 0.8% | 48% |
| Methionine | 14 | mg | 1.3% | 88% |
| Phenylalanine | 16 | mg | 0.9% | 56% |
| Threonine | 10 | mg | 1.0% | 58% |
| Tryptophan | 7 | mg | 2.5% | 153% |
| Valine | 13 | mg | 0.7% | 47% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Garri (yellow or white) 300 g (about 2 cups)
- Water, boiling 450 ml
- Extra boiling water, to adjust 50 ml
- Cold water, for wetting the spoon and hands 20 ml
- Egusi, okra or ogbono soup to serve
- Extra garri, if the eba is too soft 1-2 tbsp (10-20 g)
Instructions
- 1
Bring the water to a full boil and pour 450 ml of it into a heatproof bowl.
- 2
Sprinkle the garri evenly over the water in a thin layer, a handful at a time, until it covers the surface and just stops sinking.
- 3
Leave it to stand for 1-2 minutes so the garri absorbs the water.
- 4
Stir firmly with a wooden spoon, pressing and folding the mass against the side of the bowl for 1-2 minutes until it is smooth and free of dry lumps.
- 5
If it is too stiff, add a little of the extra boiling water and keep turning; if it is too soft, sprinkle in a little more garri.
- 6
Wet the spoon or your hands with cold water and shape the eba into 3 smooth balls of about 250 g.
- 7
Serve hot with a bowl of soup; pinch off pieces with the fingers and dip them in the soup.