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WAFCT 2019

160+ Nigerian & West African meals with verified nutrition data

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Smart Nutrition Tips for Nigerian Diets

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Control Your Palm Oil
Palm oil adds rich flavour and Vitamin A — but 1 tablespoon (14g) adds ~120 kcal. Use it mindfully. One ladle in soup is usually enough.
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Pair Swallows Wisely
Pounded yam, eba and amala are mostly carbs. Balance them with protein-rich soups like egusi, ofe onugbu or groundnut soup for a complete meal.
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Don't Skip the Vegetables
Ugwu (fluted pumpkin) is one of Africa's most nutritious greens — iron, folate, and Vitamin C in every leaf. Efo riro and egusi soups are nutritional goldmines.

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160+ Nigerian, West African & international meals

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🇳🇬 Nigerian Classic

Nigeria's Most Iconic Dish

Party Jollof Rice has over 700 kcal per serving and is packed with Vitamin C and Iron from tomatoes and palm oil. Know exactly what's on your plate.

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~766 kcal/serving
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19g protein
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✅ WAFCT verified
💪 High Protein

The Powerhouse of West African Cooking

Egusi seeds are one of West Africa's richest sources of plant-based protein and healthy fats. One bowl with pounded yam covers 40% of your daily iron needs.

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~493 kcal/serving
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40% daily iron
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🌿 Plant-rich
🔥 Street Food Favourite

Suya — Nigeria's Street Food Gold

Suya's yaji spice blend isn't just flavour — it contains groundnut protein, ginger, and garlic with proven anti-inflammatory benefits. Delicious and nutritious.

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High protein
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Anti-inflammatory
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🥩 Lean meat

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🌿 Palm oil is one of Africa's richest natural sources of beta-carotene (Vitamin A precursor) · 💪 Egusi (melon seeds) contain 30g+ of protein per 100g — more than most meats · Nigerian brown beans (oloyin) are packed with folate — critical for brain & heart health · 🌾 Sorghum (used in tuwo) is naturally gluten-free & high in antioxidants · Nigerian catfish pepper soup delivers selenium & omega-3 with very few calories · 🍠 Pounded yam has a low glycaemic index compared to most processed carbs · Garden eggs (African eggplant) are rich in dietary fibre & blood-sugar regulators · 🌿 Palm oil is one of Africa's richest natural sources of beta-carotene (Vitamin A precursor) · 💪 Egusi (melon seeds) contain 30g+ of protein per 100g — more than most meats · Nigerian brown beans (oloyin) are packed with folate — critical for brain & heart health

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160+ recipes grounded in FAO/INFOODS WAFCT 2019 data and traditional Nigerian & West African cooking. Scroll the rows or tap a dish to analyze it instantly.

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