African Protein Cheat Sheet
African food is packed with amazing protein options, and the combos you can create are endless!
Think beans or moi moi paired with grilled fish (30g protein per serving) or boiled eggs (6g protein per egg) for that perfect mix. Egusi seeds are rich in protein. Load it up with lean meats (chicken breast adds 26g protein per 100g), crayfish (9g protein per 50g), or smoked fish (19g protein per 100g).
And let’s not forget suya—those spicy meat skewers deliver around 25g protein per 100g and pair so well with a side of cucumber salad.
A classic like ewa agoyin hits differently when topped with smoked fish, while okra soup or groundnut soup becomes even better with shrimp (20g protein per 100g) or crab (18g protein per 100g).
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African Protein Cheat Sheet
Crayfish (9g protein per 50g): Adds flavor and protein to soups and stews.
Moringa Powder (9g protein per 100g): Stir it into soups, smoothies, or tea for a protein boost.
Locust Beans(Iru/Dawadawa) (7g protein per 100g): A traditional seasoning with a protein punch.
Pomo (Cow Skin) (6g protein per 100g): A flavorful, chewy addition to soups and sauces.
Pumpkin Leaves (Ugwu) (4g protein per 100g): Common in soups and easy to find.
Cassava Leaves (5g protein per 100g): Used in many West African dishes.
Wara (Fresh Local Cheese) (20g protein per 100g): Affordable and delicious, often eaten grilled or fried.
Dried Snails (16g protein per 100g): Cheaper than fresh snails and just as nutritious
Groundnuts (Peanuts) (25g protein per 100g): Affordable and versatile for snacks or soups.
Soybeans (36g protein per 100g): High-protein and perfect for soy milk or tofu.
Egusi (Pumpkin Seeds) (28g protein per 100g): Great for thickening soups and adding protein.
Liver and Offals (20–25g protein per 100g): Budget-friendly and nutrient-rich.
Dried Fish (19g protein per 100g): Affordable and packed with protein for soups or sauces.
Bush Meat (25g protein per 100g): A flavorful and protein-rich traditional delicacy.
Guinea Fowl (20g protein per 100g): A lean and flavorful alternative to chicken.
Shaki (Tripe) (12g protein per 100g): Affordable and nutrient-rich for soups and stews.
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Cheers to your weightloss journey and happy lifestyle
Coach G.
