Keto Nigerian foods

Nigerian cuisine is vibrant and diverse, but many traditional dishes are rich in carbohydrates. However, with some modifications, several Nigerian foods can be adapted to fit into a ketogenic diet. Here are some keto-friendly Nigerian foods:

Suya

Nigerian home made suya

• Suya: A popular Nigerian skewered meat, typically beef or chicken, seasoned with a spicy mixture. For a keto-friendly version, reduce peanuts in the spice mix or substitute with almond flour.

Original Nigerian Egusi soup

Soups and Stews

• Egusi Soup: Made with ground melon seeds, greens, and palm oil. Enjoy it without the traditional starchy accompaniments for a keto meal.
• Nkwobi: Cooked cow foot mixed in a spicy palm oil sauce, naturally low in carbs.
• Pepper Soup: A light soup made with fish, chicken, or goat meat, flavored with spices and naturally low in carbs.
• Okro Soup: Prepared with chopped okra, greens, and palm oil; low in carbs and suitable for keto.
• Afang Soup: Nutritious soup made with Afang and water leaves, meats, and seasoned with palm oil.
• Efo Riro: A spinach stew cooked with meat, fish, and seasoned with locust beans and palm oil.

Protein Dishes

• Grilled Fish or Chicken: Seasoned with spices and herbs, these are excellent keto-friendly options.

Sides and Snacks

• Moi Moi: A steamed pudding traditionally made from beans. For keto, substitute beans with a low-carb ingredient like eggs.
• Garden Egg Sauce: Made from African eggplants, tomatoes, peppers, and onions; pairs well with grilled proteins.
• Keto Fufu: Traditional fufu is high in carbs, but keto versions can be made from almond flour or cauliflower.

Salads and Drinks

• Nigerian Salad: A mix of lettuce, cucumbers, tomatoes, boiled eggs, and avocado with or without meat.
• Zobo Drink: Made from dried Roselle plant flowers and can be sweetened with a keto-friendly sweetener.

List of low carb / keto Nigerian foods

Note:The sortable table is color coded and green colored rows are keto friendly foods.

Name	Food group	Keto friendliness	Calories	Fat	Protein	Carbohydrate	Fiber	Net carbohydrates	Sugars	Saturated fats	Serving weight	Country
Vanilla yoghurt drink		Medium carb	85	3	3	11		11		0		Nigeria
V- cool orange		Low carb	125	0	0	7.2	0	7.2		0		Nigeria
Tomi cranberry drink		Medium carb	48	0	0	11		11	11	0		Nigeria
Soy powder		High carb	537	25	36	40	8.2	31.8		0		Nigeria
Ribena blackcurrent fruit juice		Medium carb	209	0	0	11.6		11.6		0		Nigeria
Pulpy orange		High carb	125	0	10	30		30		0		Nigeria
Puffpuff mix		High carb	372	4	20	64		64		3	700 g	Nigeria
Pan cake mix		High carb	363.6363636	4.545454545	9.090909091	70.90909091	1.818181818	69.09090909		1.818181818	420 g	Nigeria
Nibble deoiled potato chips		Medium carb	90	4	9	18	4	14		0.5		Nigeria
Nibble deoiled potato chips spicy		Medium carb	90	4	9	18	4	14		0.5		Nigeria
Munch it		High carb	550.6	34.1	6.1	55.6	0.1	55.5		0	35g	Nigeria
Mr.V premium water	Beverages, Waters and flavored waters	Keto friendly	0	0	0	0	0	0		0		Nigeria
Mr fruts banana flavoured milk drink		Keto friendly	26.291	0.2	0	3	0	3		0		Nigeria
Miksi		High carb	0	30	20	41.5	0	41.5		0		Nigeria
Malta guinness		Medium carb	243	0	0.3	14		14		0		Nigeria
Magic crunch		Medium carb	393.73	2.61	6.94	20.2	0.24	19.96		1	350 g	Nigeria
Lamosa natural nuts		High carb	620	47	18	32	7	25	8	10	49 g (1 PACKAGE, 6 CRACKERS)	Nigeria
Kerrygold instant full cream milk powder	Milk and dairy products, Milk and yogurt	High carb	508	28.10000038	24.29999924	38.5		38.5		17.5		Nigeria
Jalapeño poppers snackd cheddar cheese		Medium carb	140	8	1	16	1	15	1	1	1 ONZ (28 g)	Nigeria
Indo mie		High carb	320	12	7	45		45	0.41	6		Nigeria
Honey oats cookies		High carb	528	25	5.8	65		65		14		Nigeria
Hollandia yoghurt	Milk and dairy products, Milk and yogurt	Medium carb	74	0.7	1.7	11		11		0		Nigeria
Hollandia yoghurt drink		Medium carb	74	0.7	1.7	11		11			180ml	Nigeria
Hollandia evap full cream evaporated milk	Milk and dairy products, Milk and yogurt	High carb	1254	0.2	16.6	22		22		0	50g	Nigeria
Golden penny		High carb	337.5	13.5	8	46		46		0		Nigeria
Golden penny white cube sugar		Keto friendly	20			5		5			1 packet , 500g , 90 cubes	Nigeria
Golden penny semovita premium quality semolina	Cereals and potatoes, Cereals	High carb	322	1.3	9.5	72.6	0.5	72.1		0.7	1kg	Nigeria
Freshyo		Medium carb	0	1.1	1.3	12.7	0	12.7		0		Nigeria
Emperor vegetable oil		Keto friendly	900	100	0	0	0	0		47.2		Nigeria
Cway		Keto friendly	0	0	0	0	0	0		0		Nigeria
Cowbell chocolate		High carb	380	9.9	5	67.7	9.3	58.4			100g	Nigeria
Button mushrooms in water		Keto friendly	18	0.4	2.1	0.2		0.2		0.1		Nigeria
Blend of olive oil & sunflower oil		Keto friendly	828	87.7	0	0		0		10.2		Nigeria
Amber		Medium carb	44	0	0	11	0	11		0		Nigeria
Agua embotellada		Keto friendly	0	0	0	0		0		0		Nigeria
5alive citrix burst		Low carb	34	0	0	7.9	0	7.9		0		Nigeria
5 alive berry blast		Medium carb	52	0	0	12.8		12.8		0		Nigeria

Keto Nigerian foods - recipes

▼ Nigerian

  Nigerian peppersoup seasoning substitute (recipe)

  Nigerian suya (recipe)