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African food database

68 dishes from across the continent, per typical serving.

Jollof rice

Nigeria, Ghana, Senegal
350
kcal
Per 1 cup (250 g)
7g
Protein
60g
Carbs
9g
Fat
2g
Fibre
600
mg Na
Glycaemic index: high

Use less oil and add mixed vegetables to lower the energy density.

Ofada rice

Nigeria
220
kcal
Per 1 cup (200 g)
5g
Protein
46g
Carbs
2g
Fat
3g
Fibre
10
mg Na
Low sodium
Glycaemic index: medium

Unpolished local rice with more fibre than white rice.

Fufu (cassava)

Nigeria, Ghana, Cameroon
330
kcal
Per 1 cup (240 g)
1g
Protein
80g
Carbs
0.5g
Fat
4g
Fibre
20
mg Na
Low sodium
Glycaemic index: high

Very low in protein; pair with a protein-rich soup.

Pounded yam

Nigeria, Ghana
290
kcal
Per 1 cup (250 g)
4g
Protein
69g
Carbs
0.4g
Fat
6g
Fibre
20
mg Na
High fibreLow sodium
Glycaemic index: high

Eba

also: Garri
Nigeria, Ghana
360
kcal
Per 1 cup (200 g)
1g
Protein
85g
Carbs
0.5g
Fat
4g
Fibre
20
mg Na
Low sodium
Glycaemic index: high

Amala (yam flour)

Nigeria
270
kcal
Per 1 cup (240 g)
3g
Protein
64g
Carbs
0.3g
Fat
5g
Fibre
15
mg Na
Low sodium
Glycaemic index: medium

Tuwo masara

also: Tuwo shinkafa
Nigeria, Niger
280
kcal
Per 1 cup (240 g)
6g
Protein
60g
Carbs
2g
Fat
3g
Fibre
10
mg Na
Low sodium
Glycaemic index: high

Kenkey

also: Dokon
Ghana
300
kcal
Per 1 ball (200 g)
6g
Protein
64g
Carbs
2g
Fat
3g
Fibre
250
mg Na
Glycaemic index: medium

Banku

Ghana
340
kcal
Per 1 ball (250 g)
6g
Protein
74g
Carbs
2g
Fat
3g
Fibre
250
mg Na
Glycaemic index: medium

Waakye

Ghana
280
kcal
Per 1 cup (250 g)
10g
Protein
54g
Carbs
2g
Fat
8g
Fibre
300
mg Na
High fibre
Glycaemic index: medium

Thieboudienne

also: Ceebu jën
Senegal, Gambia
520
kcal
Per 1 plate (350 g)
28g
Protein
70g
Carbs
14g
Fat
5g
Fibre
900
mg Na
High protein
Glycaemic index: high

Boiled unripe plantain

Across West & Central Africa
220
kcal
Per 1 medium (180 g)
2g
Protein
57g
Carbs
0.7g
Fat
4g
Fibre
5
mg Na
Low GILow sodium
Glycaemic index: low

Green plantain is rich in resistant starch — a good swap for swallows.

Fried plantain

also: Dodo, Kelewele
Nigeria, Ghana
340
kcal
Per 1 cup (150 g)
2g
Protein
55g
Carbs
14g
Fat
3g
Fibre
10
mg Na
Low sodium
Glycaemic index: medium

Egusi soup

Nigeria, Ghana, Cameroon
420
kcal
Per 1 cup (240 g)
18g
Protein
10g
Carbs
35g
Fat
4g
Fibre
700
mg Na
High protein

Energy-dense from melon seeds and palm oil; keep portions modest.

Okra soup

Nigeria, Ghana
150
kcal
Per 1 cup (240 g)
10g
Protein
10g
Carbs
8g
Fat
4g
Fibre
500
mg Na

Efo riro

Nigeria
220
kcal
Per 1 cup (240 g)
12g
Protein
8g
Carbs
16g
Fat
5g
Fibre
600
mg Na

Ogbono soup

Nigeria
330
kcal
Per 1 cup (240 g)
15g
Protein
8g
Carbs
27g
Fat
5g
Fibre
650
mg Na
High protein

Groundnut soup

also: Nkatenkwan, Maafe
Ghana, Senegal, Mali
380
kcal
Per 1 cup (240 g)
18g
Protein
15g
Carbs
28g
Fat
4g
Fibre
600
mg Na
High protein

Light soup (chicken)

Ghana
150
kcal
Per 1 cup (240 g)
15g
Protein
8g
Carbs
6g
Fat
2g
Fibre
550
mg Na
High protein

Kontomire stew

Ghana
230
kcal
Per 1 cup (240 g)
10g
Protein
10g
Carbs
17g
Fat
5g
Fibre
500
mg Na

Chicken yassa

Senegal, Gambia
330
kcal
Per 1 cup (250 g)
30g
Protein
10g
Carbs
19g
Fat
2g
Fibre
700
mg Na
High protein

Suya

Nigeria, Niger, Cameroon
270
kcal
Per 100 g
28g
Protein
5g
Carbs
15g
Fat
1g
Fibre
500
mg Na
High protein

Grilled tilapia

Across Africa
200
kcal
Per 1 fish (150 g edible)
38g
Protein
0g
Carbs
4g
Fat
0g
Fibre
120
mg Na
High proteinLow sodium

Smoked mackerel

Ghana, Nigeria
300
kcal
Per 100 g
21g
Protein
0g
Carbs
24g
Fat
0g
Fibre
800
mg Na
High protein

Rich in omega-3 but salty.

Moi moi

Nigeria
220
kcal
Per 1 wrap (150 g)
12g
Protein
22g
Carbs
9g
Fat
6g
Fibre
350
mg Na
High fibreLow GI
Glycaemic index: low

Akara

also: Kosai
Nigeria, Ghana
270
kcal
Per 4 balls (100 g)
10g
Protein
20g
Carbs
17g
Fat
5g
Fibre
300
mg Na
Low GI
Glycaemic index: low

Beans porridge

also: Ewa, Red-red
Nigeria, Ghana
300
kcal
Per 1 cup (250 g)
15g
Protein
45g
Carbs
7g
Fat
12g
Fibre
400
mg Na
High proteinHigh fibreLow GI
Glycaemic index: low

Pap / Ogi / Koko

Nigeria, Ghana
110
kcal
Per 1 cup (250 g)
2g
Protein
24g
Carbs
0.8g
Fat
1g
Fibre
10
mg Na
Low sodiumLow calorie
Glycaemic index: high

Add groundnuts or milk to improve protein.

Garden egg

also: African eggplant
Nigeria, Ghana
25
kcal
Per 100 g
1g
Protein
6g
Carbs
0.2g
Fat
3g
Fibre
2
mg Na
Low GILow sodiumLow calorie
Glycaemic index: low

Tiger nuts

Nigeria, Ghana
140
kcal
Per 30 g
1.5g
Protein
19g
Carbs
7g
Fat
10g
Fibre
10
mg Na
High fibreLow GILow sodium
Glycaemic index: low

Zobo / Bissap (unsweetened)

Nigeria, Senegal
10
kcal
Per 1 cup (250 ml)
0g
Protein
2g
Carbs
0g
Fat
0g
Fibre
5
mg Na
Low GILow sodiumLow calorie
Glycaemic index: low

Hibiscus drink; the sweetened kind can add 100+ kcal per cup.

Ugali / Nsima / Sadza / Pap

Kenya, Malawi, Zimbabwe, South Africa
300
kcal
Per 1 cup (250 g)
6g
Protein
64g
Carbs
1.5g
Fat
4g
Fibre
10
mg Na
Low sodium
Glycaemic index: high

Wholegrain (unrefined) maize meal has more fibre and a lower GI.

Injera (teff)

Ethiopia, Eritrea
200
kcal
Per 1 piece (125 g)
7g
Protein
41g
Carbs
1.5g
Fat
4g
Fibre
30
mg Na
Low sodium
Glycaemic index: medium

Chapati

Kenya, Uganda, Tanzania
220
kcal
Per 1 piece (70 g)
5g
Protein
33g
Carbs
8g
Fat
2g
Fibre
250
mg Na
Glycaemic index: high

Matoke

Uganda, Rwanda, Tanzania
200
kcal
Per 1 cup (200 g)
2g
Protein
50g
Carbs
0.5g
Fat
4g
Fibre
10
mg Na
Low sodium
Glycaemic index: medium

Pilau

Kenya, Tanzania
320
kcal
Per 1 cup (250 g)
10g
Protein
50g
Carbs
9g
Fat
2g
Fibre
500
mg Na
Glycaemic index: high

Githeri

Kenya
250
kcal
Per 1 cup (250 g)
12g
Protein
45g
Carbs
3g
Fat
11g
Fibre
300
mg Na
High fibreLow GI
Glycaemic index: low

Misir wot

Ethiopia, Eritrea
280
kcal
Per 1 cup (240 g)
16g
Protein
38g
Carbs
7g
Fat
14g
Fibre
450
mg Na
High proteinHigh fibreLow GI
Glycaemic index: low

Shiro

Ethiopia, Eritrea
260
kcal
Per 1 cup (240 g)
13g
Protein
30g
Carbs
10g
Fat
9g
Fibre
450
mg Na
High fibreLow GI
Glycaemic index: low

Doro wat

Ethiopia
380
kcal
Per 1 cup (250 g)
28g
Protein
12g
Carbs
24g
Fat
3g
Fibre
700
mg Na
High protein

Sukuma wiki

also: Collard greens
Kenya, Tanzania
90
kcal
Per 1 cup (150 g)
4g
Protein
9g
Carbs
5g
Fat
4g
Fibre
200
mg Na
Low GILow calorie
Glycaemic index: low

Nyama choma (goat)

Kenya, Tanzania
290
kcal
Per 100 g
26g
Protein
0g
Carbs
20g
Fat
0g
Fibre
300
mg Na
High protein

Mandazi

also: Puff-puff, Bofrot
East & West Africa
190
kcal
Per 1 piece (50 g)
3g
Protein
24g
Carbs
9g
Fat
1g
Fibre
120
mg Na
Low sodium
Glycaemic index: high

Uji (millet porridge)

Kenya, Uganda
150
kcal
Per 1 cup (250 g)
4g
Protein
30g
Carbs
1.5g
Fat
3g
Fibre
10
mg Na
Low sodium
Glycaemic index: medium

Pondu / Saka saka

also: Cassava leaves
DR Congo, Congo, Angola
200
kcal
Per 1 cup (240 g)
8g
Protein
12g
Carbs
14g
Fat
6g
Fibre
400
mg Na
High fibreLow GI
Glycaemic index: low

Moambe chicken

DR Congo, Gabon, Angola
400
kcal
Per 1 cup (250 g)
28g
Protein
8g
Carbs
29g
Fat
2g
Fibre
600
mg Na
High protein

Ndolé

Cameroon
350
kcal
Per 1 cup (240 g)
18g
Protein
12g
Carbs
26g
Fat
6g
Fibre
550
mg Na
High proteinHigh fibre

Chikwangue / Bobolo

DR Congo, Cameroon
300
kcal
Per 1 piece (200 g)
1g
Protein
74g
Carbs
0.4g
Fat
3g
Fibre
10
mg Na
Low sodium
Glycaemic index: high

Chakalaka

South Africa
90
kcal
Per ½ cup (120 g)
3g
Protein
14g
Carbs
3g
Fat
4g
Fibre
300
mg Na
Low GILow calorie
Glycaemic index: low

Bobotie

South Africa
400
kcal
Per 1 cup (220 g)
25g
Protein
15g
Carbs
27g
Fat
2g
Fibre
600
mg Na
High protein

Biltong

South Africa, Namibia, Zimbabwe
80
kcal
Per 30 g
16g
Protein
1g
Carbs
1.5g
Fat
0g
Fibre
550
mg Na
High proteinLow calorie

Morogo

also: Wild spinach
South Africa, Botswana
60
kcal
Per 1 cup (150 g)
4g
Protein
6g
Carbs
2.5g
Fat
4g
Fibre
150
mg Na
Low GILow calorie
Glycaemic index: low

Samp and beans

also: Umngqusho
South Africa
290
kcal
Per 1 cup (250 g)
11g
Protein
54g
Carbs
3g
Fat
10g
Fibre
250
mg Na
High fibreLow GI
Glycaemic index: low

Couscous

Morocco, Algeria, Tunisia
175
kcal
Per 1 cup (160 g)
6g
Protein
36g
Carbs
0.3g
Fat
2g
Fibre
10
mg Na
Low sodium
Glycaemic index: medium

Chicken & vegetable tagine

Morocco
300
kcal
Per 1 cup (250 g)
25g
Protein
15g
Carbs
15g
Fat
4g
Fibre
550
mg Na
High protein

Ful medames

Egypt, Sudan
220
kcal
Per 1 cup (240 g)
13g
Protein
30g
Carbs
6g
Fat
9g
Fibre
400
mg Na
High fibreLow GI
Glycaemic index: low

Harira

Morocco, Algeria
200
kcal
Per 1 cup (250 g)
10g
Protein
28g
Carbs
5g
Fat
7g
Fibre
600
mg Na
High fibreLow GI
Glycaemic index: low

Shakshuka

Tunisia, Libya
250
kcal
Per 2 eggs (250 g)
13g
Protein
12g
Carbs
17g
Fat
3g
Fibre
500
mg Na
Low GI
Glycaemic index: low

Koshari

Egypt
330
kcal
Per 1 cup (250 g)
11g
Protein
58g
Carbs
6g
Fat
7g
Fibre
450
mg Na
High fibre
Glycaemic index: medium

Roasted groundnuts

Across Africa
170
kcal
Per 30 g handful
7g
Protein
6g
Carbs
14g
Fat
2.5g
Fibre
5
mg Na
Low GILow sodium
Glycaemic index: low

Roasted maize

Across Africa
120
kcal
Per 1 ear
4g
Protein
27g
Carbs
1.5g
Fat
3g
Fibre
15
mg Na
Low sodiumLow calorie
Glycaemic index: medium

Boiled sweet potato

Across Africa
115
kcal
Per 1 medium (150 g)
2g
Protein
27g
Carbs
0.2g
Fat
4g
Fibre
40
mg Na
Low sodiumLow calorie
Glycaemic index: medium

Boiled egg

Across Africa
78
kcal
Per 1 large egg
6g
Protein
0.6g
Carbs
5g
Fat
0g
Fibre
62
mg Na
Low GILow sodiumLow calorie
Glycaemic index: low

Mango

Across Africa
100
kcal
Per 1 cup (165 g)
1.4g
Protein
25g
Carbs
0.6g
Fat
2.6g
Fibre
2
mg Na
Low sodiumLow calorie
Glycaemic index: medium

Pawpaw

also: Papaya
Across Africa
60
kcal
Per 1 cup (145 g)
0.7g
Protein
15g
Carbs
0.4g
Fat
2.5g
Fibre
10
mg Na
Low sodiumLow calorie
Glycaemic index: medium

Orange

Across Africa
62
kcal
Per 1 medium
1.2g
Protein
15g
Carbs
0.2g
Fat
3g
Fibre
0
mg Na
Low GILow sodiumLow calorie
Glycaemic index: low

Avocado

also: Pear
Across Africa
160
kcal
Per ½ fruit (100 g)
2g
Protein
9g
Carbs
15g
Fat
7g
Fibre
7
mg Na
High fibreLow GILow sodium
Glycaemic index: low

Baobab fruit powder

also: Bouye drink
Senegal, Sudan, Malawi
25
kcal
Per 1 tbsp (10 g)
0.2g
Protein
8g
Carbs
0g
Fat
4.5g
Fibre
1
mg Na
Low GILow sodiumLow calorie
Glycaemic index: low

Very high in vitamin C and soluble fibre.

Values are estimates for typical home recipes and vary with oil, salt and portion size.