Top 7 Nigerian Weight Loss Foods

Have you ever wondered can you lose weight while eating Nigerian foods? Yes you can! And I’m here to assure you can lose weight with Nigerian foods. Traditional Nigerian foods are very nutritions and filling. Keep Reading to find out the top 7 Nigerian foods to add to for weight loss meal plan

1.  Efo Riro

Efo riro also know as ofe akwukwo or spinach stew is made from low calorie spinach in a blended tomato and pepper stew. Paired with assorted dried crayfish, meat and fish, this dish is full of protein and fiber to keep you fuller longer and prevent snacking. The spinach is packed with Vitamin K. Vitamin K is important for blood clotting and strong bones. Other vitamins and minerals efo riro is rich in are Vitamin C, Vitamin A, folate, potassium, magnesium, iron and calcium too keep you energized, looking and feeling young. Check out my recipe here for oilless efo riro to keep the calories as low as possible when preparing. This dish has little carbohydrate which makes it perfect for anyone doing keto are There is only 80 calories in 2 large cups of cooked spinach. All these facts about efo riro make it a great choice as a Nigerian food for weight loss.

2. Moi Moi

Moi Moi is made from blended cow peas also know as black eyed peas which is full of fiber and protein. Black eyed peas are low in calories and also a good source of calcium, iron, vitamin A, magnesium, zinc, copper, manganese, folate, and vitamin K. The bell peppers in the moi moi are rich in Vitamin C, vitamin A, Vitamin B6, and Folate. Some add boiled egg or fish to the moi moi for even more added protein. Moi Moi is the perfect afternoon snack to get your through before dinner. Moi Moi is lower in calorie as its made from all low fat foods. All these facts about moi moi make it a great choice as a Nigerian food for weight loss.

3. Pepper Soup

Nigerian Pepper soup is made from boiled meat with local "pepper soup spices." Typically it is made from either goat, fish, or chicken meat solely, never a mixture of meats. All parts of the chosen meat are used for the soup including the bones, bone marrow and organ meats, essential creating a meaty bone broth mixed with herbs and spices. Eating bone broth has been shown to decrease inflammation in the body, boost immunity, improve gut health, and aid weight loss. The local spices used in pepper soup have several health benefits as well. To learn more check out my article about the immune boosting effects of pepper soup. Pepper soup as it’s name implies includes local peppery spices and dried cayenne pepper that have been shown to boost ones metabolism further aiding in weight loss. This soup is very low calorie with the only calories coming from the meat. It will also keep your belly full from all the water and protein in the dish. All these facts about pepper soup make it a great choice as a Nigerian food for weight loss.

4. Eggs

Eggs with only 80 calories per egg make a great option as low calorie food for weight loss. Eggs are high in protein and fat with little to no carbohydrate its the perfect choice in a low carb or keto diet. Eggs are rich in luetin which help decrease your risk of eye diseases, choline which helps boost memory and and brain function, and biotin which helps grow strong hair and nails. Other nutrients found in eggs include Vitamin B12, riboflavin, selenium, iodine, molybdenum, pentatonic acid, and zinc. You can eat eggs boiled as a snack or added to salad. Nigerians typically fry their eggs with tomatoes, onions, and other veggies which add vitamins and minerals to your meal. When frying just be mindful to limit the amount of oil as much as possible.

5. Peppered Chicken

Chicken provides a great source of lean protein and combined with peppers this meal packs with nutrients and vitamins. If is full of Vitamin A, C, B6, selenium, phosphorus, and niacin. Peppers are also low in fat, high in fiber, and don't effect you blood sugar to the same extent as tomatoes, which make peppered chicken a better choice than tomato stewed chicken when aiming for weight loss. For weight loss, The key is to remove the skin from the chicken when cooking as the skin is primarily fat and adds excess calories and making the pepper stew without adding oil. Oil will add excess calories as 1 table spoon of oil as 120 calories. Check out my recipe here to see how to make oilless peppered chicken.

6. Roast Tilapia & Bole

In terms of weight loss roasting food is always a better option than frying. As frying foods can add excess calories from the oil absorbed into the food. As mentioned above 1 table spoon of oil has 120 calories. With that said roast tilapia with bole make a great meal when trying to lose weight. Tilapia is already a very low calorie fish which makes it a great option for weight loss. Bole is simply roasted whole plantain. Aim to roast the plantain when it is not over ripe, the skin should be yellow and even green for lower sugar.  Also avoid using excess oily stew and small quantity is all you need on the side as a dipping sauce. This combo is packed with so many vitamins, fiber, and protein to keep you full and prevent you from snack throughout the day.

7. Garden Egg (Afufa) (African Eggplant)

African garden egg
African eggplants are bitter in taste but are classified as fruits. The eggplants are a low calorie food with only 20 calories in 1 cup serving. They are high in fiber, antioxidants and numerous vitamins and minerals including folate, manganese, potassium, Vitamin K, and Vitamin C. In a study done on rats fed African garden egg, showed decreased weight gain and better controlled blood glucose and insulin levels over time. The study concluded that adding garden egg to your diet can help with weight loss and diabetes prevention. In Nigeria raw garden egg is often eaten with a spicy peanut butter dip which adds healthy protein to a nutritious snack. All these facts about pepper soup make it a great choice as a Nigerian food for weight loss.


A lot of people are under the assumption that Nigerian foods are not healthy, but that is far from the truth. The key when eating any cuisine of food to promote weight loss is to focus on foods full of protein and fiber to keep you feeling fuller longer and prevent you from over eating. The second key is to focus on eating low calorie nutrient dense foods full of fiber, vitamins, and nutrients to keep you stay full and energized, but keep you in a calorie deficit to achieve weight loss.

Opeyemi C, Nwodo C. Effect of Solanum aethiopicum and Solanum macrocarpon fruits on weight gait, blood glucose and liver glycogen of wistar rats. World Journal of Nutrition and Health, 2016 Vol 4: 1-4.

Looking for a meal plan that incorporates healthy Nigerian Foods? Check out Blossom2fitness 28 day jumpstart weight loss plan which includes detailed meal plans with pictures and calorie limits, shopping list, and educational tips on meal planning.

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