The topic “types of foods in Nigeria and their nutritional facts” is vested on the ground that Nigeria has one of the best cuisines in the world, which comprises dishes or food items obtained from the numerous ethnic group that makes up the country.
Nigeria has wonderfully rich food recipes, where each dish seems to be packed with protein and nutrients, all are incredible to your soul, stomach, and health. Here we’ve included some types of foods in Nigeria and their nutritional facts so you can even try them at home.
Types of Foods in Nigeria and their Nutritional Facts
Nigerian food is surprisingly hearty and tasty. Nigerian food will turn you into a fan of African food instantly. Below are few types of Nigeria foods and their health benefit you must try.
1. Jollof Rice
Jollof rice is one of the major types of foods in Nigeria, it is the most popular dish in Nigeria. Jollof rice is a one-pot rice dish that’s popular in many West African countries like Nigeria, Ghana, Sierra Leone, Senegal, Togo, and Gambia. It’s made with rice, tomatoes, tomato paste, onions, pimento peppers, scotch bonnet peppers, salt, and other spices.
Jollof rice is one of the most widely consumed dishes in West Africa. It’s regarded as a national dish in Nigeria and often served with some type of meat like chicken, turkey, beef, or fish. Many variations of jollof rice exist in West Africa with two of the most well-known being the Nigerian and Ghanian versions. This list explain the nutritional facts and health benefits of Jollof rice:
- Jollof Rice contains tomatoes, peppers and onions. Tomatoes are good for you. They help prevent cancer. Peppers are good for you. They contain lots of vitamins. Onions are good for you. They reduce inflammation and heal infections.
- Jollof Rice contains rice. Rice is a well-known source of energy and fiber. Enough said.
- Jollof Rice strengthens family and friendship bonds. See number 1 above.
- Jollof Rice strengthens national bonds. See how Nigerians unite in solidarity against the Ghanaians over who makes superior Jollof Rice (free advice: Nigerians do). See how West Africans united against the Jamie Oliver Jollof Rice travesty.
- Jollof Rice brings back good memories, very key to good mental health. Think about it. Do you have any bad memories associated with jollof rice? Now think about eba. Or beans. Ehen.
- Jollof Rice goes well with red wine, which is good for your heart.
2. Fried Rice
Fried Rice is the favourite food of the people in Nigeria. In addition to having tasty and tasty flavours, to make Fried Rice recipes. You only need onions, garlic, pepper, soy sauce, and other spices to produce delicious fried rice.
However, did you know that fried rice is not only pleasant to the tongue? This food has many benefits for the health of the body. Here’s the nutritional facts of fried rice:
Maintain healthy skin: Maintaining healthy skin is not tricky and no need to spend significant funds, because you can keep healthy skin just by eating fried rice. is because fried rice helps the healing process of vitiligo, a disease that causes the surface to lose normal pigmentation
Muscle formation: If you are doing a program for muscle formation, one of the foods that you are recommended to consume is fried rice. Because this food has high protein compounds that can help muscle development in the health benefits of desiccated beef liver.
Energy sources: The compound of calories and carbohydrates in fried rice is a valuable source of energy. Therefore, once you eat fried rice, you will feel full and energy increases.
Good for eye health: The content of vitamin A in this food is also very good for the health of your eyes.
Makes healthy skin: Vitamin C not only functions as an antioxidant. However, vitamin C is also beneficial to make your skin healthier.
3. Garri (Cassava Meal)
Nigerian people love to make food from the cassava root, also called “Garri.” They use dried grated cassava flour to make Ẹ̀bà, a comfort food that is very popular among Yoruba people. It is also made in other West African sub-regions.
Ẹ̀bà is made by cooking dried grated cassava flour in hot water and shaping it into a large ball. Its color can be white or yellow, depending on how it is cooked. If people add palm oil when drying the grated cassava, then the dish will have a yellow hue.
People eat Ẹ̀bà using their fingers. They take out a small piece, turn it into a small ball, and then dip it in soup or stew. This list explain the nutritional facts and health benefits of Garri (Cassava Meal):
- Although garri is a starchy food, it is low in calories and with high fibre contents that will help you stay full for a longer period. Hence, reducing the urge to always eat in large quantities. Garri helps to absorb toxins that go into your intestines. This, in turn, can help improve your digestive health.
4. Moin Moin ( Bean Cakes)
Moin Moin is a popular Nigerian food prepared by mixing ground beans with oil, onions, peppers, and other spices. It is a Nigerian steamed bean pudding, that is very rich in protein.
When Nigerian people enjoy Jollof rice and fried plantains, they often place a dish of Moin Moin on the table. They also serve it at parties and special occasions alongside salad and soft drinks. Moin Moin is one of the most popular Nigerian side dishes.
This amazing food staple originated in the West of Nigeria. It is in the form of a thick and creamy paste made from black-eyed beans, onion, and ground red peppers. Depending on the preference of the cook, it can have a pyramid or cylindrical shape.
According to the tradition of Nigeria, each extra ingredient of Moin Moin is considered a “soul” or “life”. If 3 additional ingredients are added, it will be called “Moin Moin with three souls.”
A popular variant with 7 more ingredients is named “Moin-Moin elemi meje” or “Moin Moin with 7 souls,” which include minced meat, hard-boiled egg, lobster, titus fish, butter, green peppers, and carrots. The nutritional facts and health benefits of Moin Moin includes:
- Moin Moin is an excellent source of antioxidants and essential properties, including fiber, protein, B vitamins, iron, magnesium, potassium, copper, zinc, and selenium. However, it is known to contain a lot of protein.
- Moin moin is a great source of folate, one of the B-vitamins the body relies on to produce red and white blood cells in the bone marrow. In fact, the importance of folic acid in the body can never be overemphasized as it also helps in converting carbohydrates into energy and stimulating the production of DNA and RNA.
5. Chicken Stew (Red Tomato Stew)
Stews are a very beloved dish in Nigeria and other West African countries. One of the most popular Nigerian stews is chicken stew or red tomato stew. It is warm, flavorful, and aromatic, delivering a feeling of satisfaction.
Nigeria has a classic recipe for chicken stew. It is made of chicken thighs, accompanied by a delicious savory sauce made from bell peppers, tomatoes, and onions. The nutritional facts and health benefits of Moin Moin includes
- Chicken, stewed, cooked, meat only, stewing contains 201 calories per 85 g serving. This serving contains 10 g of fat, 26 g of protein and 0 g of carbohydrate.
6. Yam Porridge
Yam Porridge is made from yam and a few other ingredients such as peppers, onions, palm oil, and tomatoes. The recipe varies a lot across regions, but it is one of the most beloved Nigerian lunch recipes. In some areas, you will also hear people call it “Potash.”
This yam porridge is a very rich and nutritious dish, and it is often enjoyed with soups. While most Nigerian foods contain meat. Yam Porridge is completely vegan. It is packed with nutritious vegetables that are perfect for a fulfilling lunch or dinner. The nutritional facts and health benefits of Yam Porridge includes:
- In comparison, a raw yam contains water (70%), carbohydrates (24%), protein (1.5%), fiber (4%) and almost no fat (5). Sweet potatoes tend to have slightly fewer calories per serving than yams.
- Yams can be an excellent food when you’re trying to lose weight. In addition, the natural fiber in yams helps to slow down the rate your body processes sugar, keeping you from being hungry between meals.
7. Akara and Pap
Akara and Pap is Nageria’s weekend morning meal for most homes because of its light and filling nature. Eating Akara and pap will boost your energy metabolism to get on with your daily activities with ease. Also, it can be eaten for breakfast or dinner or served as a pre-proper meal. Best enjoyed when the Akara is served hot with Pap.
While this fried food dish has since spread all the way to the Caribbean islands and Brazil, its roots are in West Africa (especially amongst the Yoruba people), in many of which, including Nigeria, it’s still considered one of their national foods today. It’s made from black eye peas or cowpeas, which have been battered and deep fried. The nutritional facts and health benefits of Akara and Pap includes:
- Akara is made of beans which is high in fiber and antioxidants. Beans aren’t just good for the waistline, they may also aid in disease prevention. Akara is a traditional Nigerian dinner that helps reduce your risk of heart disease, stroke, and it also helps to prevent cancer.
