12 Healthy Nigerian Low-Calorie Foods for Weight Loss

Nigerian meals might not always fit into the conventional 'diet' molds we see in mainstream media, but they are nutrient-dense and highly satiating, and many of them can fit into your weight loss dietary plan.

Milk is mainly obtained from animal sources. It contains protein, carbohydrates, fat, calcium, vitamins, and minerals and is particularly rich in calcium, protein, and vitamins D and B12. 

Milk intake supports bone health, boosts the immune system, and supplies the body with micronutrients like phosphorus for improved health. Its satiety and muscle preservation make it a good choice for weight loss. It can be consumed hot or cold or with locally available cereals like acha, Tamba, oats, granola, and teas.

Milk can also be obtained from plant sources, e.g., nuts, grains, legumes, and seeds like almond, soy milk, and tiger nuts. These alternatives to dairy milk are rich in calcium, vitamin A, and vitamin D and very low in fat, making them a good choice for weight loss and for persons with lactose intolerance.

Full cream milks are rich in fat and high in calories, and as such, they are not a good choice for those on weight loss journeys.

Also known as ‘Fonio,’ acha is a high-fiber, easily digestible, gluten-free grain grown mostly in Northern Nigeria and some other West African countries. It is a great low-calorie Nigerian food option for weight loss.

A study of acha has shown it is packed with fiber, iron, protein, calcium, iron, and essential amino acids. Its low calorie and high fiber content keeps you full for a long time and improves digestion, helping you meet your weight loss goals. It is beneficial for producing healthy gut bacteria and effective in managing diabetes. 

Acha can be prepared as a pudding eaten with milk, nuts, berries, or seeds, as a porridge, or as part of a smoothie for a fiber boost. About 300 g of cooked acha is recommended daily and can be eaten at breakfast or dinner.

Oats are whole grain, gluten-free food, rich in soluble fiber, carbohydrates, a fair amount of protein, and essential amino acids. Oats also contain nutrients like iron, phosphorous, and manganese, which makes it an energy-boosting meal. 

Oats' rich fiber content promotes satiety. Aside from promoting weight management, oats support gut and heart health and are effective in managing diabetes and cholesterol.

You can cook oats as porridge served with milk, fruits, and nuts, processed for its milk, or used in smoothies and as flour for baked products. The quantity to be consumed depends on the nutritional needs of an individual on a weight loss journey—a registered dietitian can help you figure this out. Oats can be eaten at any time of the day, depending on choice.

Okra soup is made primarily with the okra vegetable. This vegetable is rich in dietary fiber, vitamins A and C, folate, and antioxidants. It contains essential minerals like phosphorus, calcium, magnesium, and potassium.

Okra soup is ideal for weight loss because it is low in calories and high in fiber, which aids in digestion and lowers cholesterol levels. Its low glycemic index helps maintain stable blood sugar levels, promotes cholesterol degradation, and inhibits the production of fat in the body. The antioxidants in okra help reduce inflammation and support overall wellness.

Okra soup is typically prepared with ingredients like ugu leaves (fluted pumpkin), onions, peppers, traditional spices (ehuru, okpeyi), and lean protein (fish, chicken, meat). It can be prepared with or without palm oil.

For effective weight loss, you can choose to prepare this soup without oil or use it sparingly, and also use lean meat (proteins without fat/skin). A typical serving should contain about 300 ml of okra soup with about 150-200g of swallow. It is ideal for lunch or dinner (early dinner if paired with swallow).

Some other Nigerian vegetable soups, such as Ewedu, Afang, Efo-riro, and Edika-ikong, are packed with vitamins, minerals, and dietary fiber and are great for weight loss. They provide essential nutrients with minimal calories, depending on the protein and swallow they are prepared with. 

These soups are primarily made from leafy greens (Ewedu, Spinach, Ugu, Afang, Uziza), which are usually combined with a variety of lean proteins. They often include local spices for flavor. Oil should be used sparingly to avoid an increase in calories from a fat/oil source.

Vegetable soups are low in calories but high in nutrients and fiber. The fiber content helps keep you full and satisfied, reducing the tendency to snack between meals, which is good for weight management.

Leafy greens in these soups are excellent for detoxification, lowering cholesterol, and improving skin health. They also provide a good dose of antioxidants and anti-inflammatory compounds.

These soups can be prepared in different ways but should not be overly cooked to avoid denaturation of heat-viable vitamins. A serving is about 300g, depending on nutritional needs, and a 200g serving of swallow and is suitable for lunch or an early dinner.

Made primarily from peeled/unpeeled black-eyed beans, moi-moi is high in plant protein, fiber, and essential vitamins and minerals. This popular Nigerian meal is good for people looking to lose weight.

Moi-moi is high in protein and fiber, promotes satiety, and supports muscle maintenance. It is also relatively low in calories, especially when oils are used sparingly. Beans are a good source of plant-based protein and can help regulate blood sugar levels, support heart health, and improve digestive health.

Moi-moi is made by blending beans with onions, tomatoes, crayfish, peppers, spices, and very little palm or vegetable oil. It is then steamed in leaf wrappers or a baking dish; optional additions include fish, eggs, and vegetables. It is versatile and can be enjoyed as a main or side dish. About 300 g of moi moi is recommended per meal.

Pepper soup is a broth-based dish with lean proteins and spices. It is low in calories and high in flavor. It is also rich in potassium, iron, and vitamin C. Pepper soup is a popular delicacy many Nigerians enjoy, and it supports weight loss.

It is best prepared with fish, goat meat, chicken, or lean protein (not assorted/roundabout) of choice and seasoned with a variety of natural spices (ginger, garlic, black pepper) and herbs, including peppers, onions, scent leaves, kale seeds, and traditional spices. 

The low-calorie, high-protein content helps in weight management, while spices can increase metabolism.

Pepper soup is known for its soothing properties. It can aid digestion, boost the immune system, help relax the respiratory tract, and supply the body with heat.7 It is usually enjoyed as a light meal or appetizer. Depending on preference, it can be made spicier or milder. 

A bowl of pepper soup is a satisfying and light option for dinner or as a meal starter. It can be eaten with agidi/eko or boiled unripe plantain.

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Unripe plantain porridge is a popular Nigerian food rich in complex carbohydrates, fiber, and essential nutrients like potassium, magnesium, vitamins A and C, B-6, and omega-3 fatty acids.

It is primarily made from unripe plantains, fish, fresh tomatoes, scent leaves or fluted pumpkin, and spices. Unripe plantains have a lower glycemic index than ripe ones, which is better for blood sugar control and gut health. It provides sustained energy and supports digestion.

It is best enjoyed hot. Minimum seasonings are recommended to keep the calorie count low. A typical serving is 300g.

Also known as Nni Oka, Igbankwu Oka, Ekoki, Ukpo Oka, or Sapala, corn moi-moi, as the name depicts, is primarily made from fresh corn. This meal, usually overlooked, is filled with carbohydrates, dietary fiber, vitamins, and minerals like magnesium and potassium, generally low in fat and calories. 

Because corn moi-moi is low in fat and has a high fiber content, it promotes satiety and good digestion, which is ideal for weight management. It also provides the body with essential vitamins and minerals for overall health. The complex carbohydrates provide sustained energy without excessive calories.

The main ingredients include corn, water, different choices of vegetables, dried fish, garden eggs, onions, peppers, crayfish, and oil of choice used sparingly.

It is best served hot and can be eaten at any time of the day. A typical serving is about 300-400g.

Nigerian salad is a colorful mix of vegetables, including cabbages, carrots, lettuce, tomatoes, cucumbers, spinach, and bell peppers. It is often garnished with onions, seeds (chia, pumpkin), and a low-calorie dressing (like homemade mayonnaise).

Vegetable salad is rich in vitamins A and C, fiber, magnesium, and antioxidants. These vegetables' low-calorie, high-water content helps keep you hydrated and supports digestion, making them a great choice for weight loss.

The fiber from the vegetables promotes satiety, which helps control hunger and prevent overeating. They are also rich in antioxidants, which help fight inflammation and provide essential vitamins and minerals for overall health and well-being. Salads can be eaten plain or with an accompaniment such as rice, acha, shredded skinless chicken, fish, or an egg. 

For weight loss, a serving forming half of what is served on your plate with a meal or side dish is encouraged. It’s best enjoyed at lunch or dinner to maximize the feeling of fullness.

Recent studies continue to support the benefits of fruit smoothies for weight management, highlighting their role in reducing hunger, providing nutrient-dense options, potentially boosting metabolism, and offering a convenient method for increasing fruit and vegetable intake. These benefits contribute to effective weight management and overall health. 

Fruit smoothies are packed with vitamins, minerals, and fiber, depending on the fruits used. They provide essential nutrients like Vitamin C, potassium, and antioxidants. It can be prepared with a variety of available fruits in season and enhanced with seeds, nuts, ginger, and vegetables of choice.

The fiber in fruits helps reduce overall calorie intake. Additionally, the natural sugars in fruits provide energy without the need for added sugars. Fruits are also rich in vitamins and antioxidants that support immune health and help maintain hydration.

Smoothies can be enjoyed as a refreshing breakfast, a midday snack, or dinner. They are ideal for breakfast or a snack in between meals to keep hunger at bay. A standard serving size is 1 cup or about 250 ml.

Brown rice is a whole-grain rice with a high fiber content and is more nutrient-dense than other types. It is typically known as ‘local rice’ in Nigeria.

Brown rice is less processed than white rice, so it encourages weight loss through its high fiber content, low energy density, rich nutrient profile, and support for healthy digestion. Good digestive health is crucial for weight management, as it ensures that nutrients are properly absorbed and waste is effectively eliminated. 

Brown rice also has a lower glycemic index than white rice. Foods with a low glycemic index cause slower and steadier increases in blood sugar levels, which helps manage hunger and reduce cravings. These factors collectively help manage appetite, control calorie intake, and promote overall health, making brown rice a valuable addition to a weight management plan.

Brown rice can be eaten with stew or pepper soup, prepared as jollof or fried rice, and served with vegetables or salads. A typical serving of 300 g of brown/local rice with lean protein and vegetables is sufficient for a weight-loss meal. It can be eaten at any time of the day.