Looking for Nigerian foods rich in fat? Then you’ve landed on the right post
You see, many traditional Nigerian foods are high in fat but before we get to the list, I want to quickly point out that…
Dietary fat was once thought to be unhealthy, however, research studies now shows that some fats offer amazing health benefits.
Here are some high-fat Nigerian foods and their fat content:
Nigerian Fat-Rich Foods List
Here’s the list and their fat count
1. Palm Oil
Palm oil is commonly used for cooking traditional Nigerian dishes and soups. It is very high in saturated fat (49.3g per 100g), but also provides beneficial antioxidants like carotenoids and vitamin E [3]. Enjoy palm oil in moderation.
2.Palm Kernel Seeds
Palm kernel seeds are pressed to make palm kernel oil, highly saturated fat used for cooking in parts of Nigeria. The seeds can also be eaten on their own but are very high in saturated fat (49g per 100g).
3.Roasted Groundnuts
Groundnuts (peanuts) are a popular boiled or roasted snack in Nigeria. They provide mostly monounsaturated and polyunsaturated fat, plus protein, B vitamins, vitamin E. Enjoy in moderation.
4.Pork
Fresh pork can be part of a balanced diet but contains more saturated fat than chicken or turkey (24.2g per 100g). Opt for lean cuts like tenderloin and eat pork in moderation.
5. Ogbono Seeds
Ogbono seeds are used to prepare a popular Nigerian stew. They thicken stews and provide nutrients like protein and calcium. But ogbono is very high in saturated fat (36.3g per 100g) so use sparingly.
6.Locust Beans
Locust beans are used as a food thickener and seasoning. They provide some protein, calcium and magnesium. Locust beans are a moderate source of both polyunsaturated (7.7g per 100g) and saturated fat (7.2g).
7.African Pear/Ube
This pear-shaped fruit has a creamy pulp that’s high in calories from fat (18.4g per 100g). It also provides some vitamins, minerals and fiber. Enjoy African pear in moderation.
8.Fura Nono
Fura nono is a Nigerian millet porridge drink often mixed with milk and spices. The addition of milk provides protein, vitamins and minerals, along with some saturated fat (5.2g per 100g).
9.Fried Akara (With Palm Oil)
Akara are bean balls that are usually fried in palm oil. This fried snack is rich in protein, vitamins and minerals from the beans but also high in saturated fat from frying in palm oil (13.5g per 100g). Enjoy akara in moderation as an occasional treat.
10.Locust Bean
Locust beans are seeds used as a food thickener and seasoning. They provide some protein, calcium and magnesium. Locust beans are a moderate source of both polyunsaturated (7.7g per 100g) and saturated fat (7.2g).
