Nigerian Foods Rich in Protein and a Sample 7-Day Food Time Table

Key takeaways:

• Protein is an essential macronutrient that plays important roles in the body.  
• Protein in our diet helps with body repair and the replacement of cells, bones, muscle growth, and digestion. 
• Some Nigerian foods that are rich in protein include eggs, seafood, beans, chicken, millet, and meat. Eating these will significantly improve your nutrition and health.

All the cells in the human body need protein, a macronutrient, to function. Protein can be obtained from the animal-based or plant-based foods we eat. The proteins are broken down into amino acids upon digestion. These amino acids are the building blocks for the body's cells, tissues, organs, and systems. 

Proteins are used in cell repair, muscle growth, energy supply, immune system support, bone growth, and body metabolism. It is required for growth and development in children, adolescents, and pregnant people.

If you do not eat enough protein, you risk developing malnutrition, which can lead to life-threatening diseases like kwashiorkor and marasmus. 

12 High protein foods to eat in Nigeria

Some Nigerian foods that are rich in protein include the following. 

1. Beans

Beans are a common protein source in Nigeria and are high in fiber. They are vitamins and minerals. According to the United States Department of Agriculture (USDA), 25 beans contain 25.6 grams of protein per 100 grams.

Beans also contain all the amino acids needed for growth and development. Common types of beans include soybeans, black-eyed beans, kidney beans, honey beans, and cowpeas. Beans can be prepared and eaten alone as porridge or with stews, yams, or plantains.

2. Ukwa (breadfruit)

Ukwa, or African breadfruit, is a traditional Nigerian meal made from the seeds of the Treculia africana tree. One hundred grams of boiled ukwa contains about 5.3 grams of protein, carbohydrates, oil, and minerals. It can be eaten fresh, boiled as a cereal, or roasted and served with coconut or palm kernel.

3. Fonio

Fonio, or acha (7.17 grams per 100 grams), is a little-known but highly nutritious grain. Despite its small size, it contains a significant amount of protein. Fonio can be cooked like rice, turned into porridge, or baked.

4. Millet

Millet is another staple grain in Nigeria, with 10 per 100 grams of protein. It is used to make fura (a fermented millet-based food), mostly paired with nunu (fermented milk).

Millet is also an important part of pap ( also called akamu or ogi), a smooth, creamy porridge often eaten for breakfast or to help babies learn to eat. In addition, millet flour is commonly used to make flatbreads and snacks such as millet pancakes. 

5. Seafood (fish, crabs, prawns, and periwinkles)

Seafood is greatly consumed in Nigeria, especially by riverine area dwellers. Seafood like catfish (16.5 per 100 grams) and crabs (18.6 per 100 grams), offer an excellent source of protein, omega-3 fatty acids, and important vitamins.

For example, periwinkles, tilapia, catfish, and mackerel are affordable, high-protein choices commonly used in preparing Nigerian soups, grilled foods, stews, and pepper soup.

6. Chicken

Chicken is a popular source of animal protein in Nigeria. It contains 23.9 grams of protein per 100 grams and is used in various dishes, including jollof rice, stews, and roasts. Chicken is considered a lean meat because it has lower fat content. This makes it an excellent protein source for almost any meal.

The American Heart Association (AHA) recommends that people look for labels on meat and poultry that state they are at least 90% lean.

7. Goat meat

Goat meat is a staple in Nigeria and is high in protein (27 per 100gram) grams per 100 grams). Because it is leaner than beef and pork, goat meat is an alternative high-protein meal because it is tasty, popular, and frequently used in stews and soups.

8. Groundnut (Peanut)

Groundnuts, also known as peanuts, are an excellent source of protein and healthy fats. They are commonly enjoyed as snacks, in soups, or ground into peanut butter, which can be spread on bread or garden eggs. Groundnuts contain about 26 grams of protein per 100 grams. 

9. Eggs

Eggs are one of the easiest ways to get good protein. In Nigeria, boiled eggs are a popular street food, with 10.7 grams of protein per 100 grams. Vendors usually sell them as a quick and nutritious snack or meat replacement.

Eggs are high in essential amino acids and contain several minerals, including vitamins B12 and vitamin D.

10. Walnut

Walnuts (14.6 grams per 100 grams) are a nutritious protein source that can be added to dishes or consumed independently. They are also high in omega-3 fatty acids, which are good for the heart.

11. Soybean

Soybeans and soybean-based products, like soymilk or tofu, are excellent protein sources. They are high in essential amino acids, making them a complete protein. It contains about 36 per 100 grams of protein. 

12. Akara (Bean cakes)

Akara, or bean cakes, are prepared by deep-frying mixed beans. They contain 3.53 grams of protein per 100 grams and are typically eaten as a breakfast or snack. Their protein and fat content make them a satisfying option, especially when served with pap (ogi).

List of other protein foods in Nigeria

Other Nigerian protein-rich foods include:

• Nigerian yoghurt (Fura da nono)
• Okpa 
• Crayfish
• Snail
• Moi-moi
• Tigernut
• Akidi ( Pigeon pea)
• Ewedu soup
• Ogbono soup
• Sorghum
• Oats

A one-week Nigeria protein food time table

Incorporating protein and other nutrients into your daily meals requires extensive planning. Below is a sample one-week Nigeria protein meal time table that you can follow. 

Why you should eat protein-rich foods

We all need protein to repair worn-out cells and produce new ones, maintain good health, reduce cravings and fatigue, reduce high blood pressure, and help maintain weight. The European Food Safety Authority (EFSA) recommends that adults have at least 0.83 g of protein per kg body weight daily to meet the dietary requirement.

The findings of a 2022 study published in the American Cancer Society journal suggest that protein intake may also lower the risk of high blood pressure.

Final words

Protein is a nutrient that our body needs in large amounts. It is essential for energy, vitality, and overall well-being, as it contains the building blocks for cells, tissues, hormones, and enzymes.

Many Nigerian foods are rich in proteins, and adding them to your meal while reducing your intake of processed foods can greatly improve your health.