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Looking
for protein-rich foods you can find in Nigeria?
Well,
look no further.
Because
I have compiled the complete list of high-quality protein foods we have in
Nigeria (38 of them).
I
won't start by boreing with what protein is and why it' important.
You
probably already know that. And if you don't, I have saved that for the last
part of this post.
Without
any further ado, let’s get to the "meat" of this
article (no pun intended!)
38 Protein Foods
In Nigeria
1. Chicken Breast
Chicken
breast is one of the most popular go-to sources for protein. And for good
reason. You see, most of the calorie in chicken breast is pure protein. About
80% of it.
A
grilled chicken breast (without the skin) with only 284 calories has 53 grams
of protein.
2. Turkey Breast
Turkey
breast, just like chicken breast, is a tasty low-fat, high-protein source. It
is also a home of some important vitamin and mineral.
About
70% of the calorie in turkey breast is protein. A Three ounces (85 grams) of
roasted, skinless turkey breast has about 24 grams of protein and 115 calories
3. Egg
Whole
eggs are one of the most nutritious and high-quality protein sources out there.
Because they contain all the amino acids.
35%
of calories in an egg is protein. That means, for example, 1 large egg (with 78
calories) has 6 grams of protein.
It
is important to know that the egg yolk contains most of the vitamins, minerals
and antioxidants. However, the egg whites contain at least 60% of the protein.
4. Beef
Beef
is one of the most delicious-tasting proteinous foods on this list. It is also
loaded in the nutrient department.
The leaner the
beef, the more the protein content.
A cooked One
3-ounce (85 g) beef with 10% fat has 22 grams of protein with 184 calories.
Which brings the protein content to 53% of the total calories
5. Corned Beef
Corned
beef is another form of high-quality protein beef. And the best part is it’s
convenient and tastes like heaven!
85 gram of
corned beef contains about 24 g of protein.
6. Milk
Milk
is one of the most highly nutritious protein sources there is. You see, milk
contains a little bit of almost every single nutrient the human body needs.
Protein
content in milk makes up 21% of its calories. 1 cup of whole milk, with about
149 calories contains 8 grams of protein.
7. Greek Yoghurt
Greek
yoghurt (A.K.A strained yogurt) is a really thick type of yoghurt with more
protein.
Matter
of fact, Greek yoghurt contains almost double the amount of protein content
compared to regular plain yoghurt.
48%
of the calories in non-fat Greek yoghurt is protein. A 6-ounce (170-gram)
container has 17 grams of protein. And it’s only 100 calories.
Full-fat
Greek yoghurt is also very high in protein but contains a bit more calories.
Whichever one you buy, just ensure it’s unsweetened.
Lastly,
regular full-fat yoghurt also has high protein content (24% of calories), which
is an okay alternative option
8. Wara
Traditional
Wara is milk curds gotten by adding a coagulant to fresh milk.
Some
people say it tastes like boiled egg whites while other say it has a bland
taste.
Anyways,
it made this list because it contains a significant amount of quality protein.
The
protein content in wara is between 10-12% of it calories, mainly depending on
the quality of milk and coagulant used in making it.
A
100g of Wara contains about 76 calories and 8g of protein.
9. Tofu
Tofu
(sometimes referred to as 'Soya wara' or 'beske') is a lot like Wara. But it's
made from soybeans instead of milk.
It's
nutrient packed and also contains a significant amount of quality protein.
A
100g serving of tofu contains about 70 calories, 8g of protein and several
other good nutrients
10. Cottage
Cheese
There
are various types of cheese with different nutritional profiles. However,
cottage cheese has the highest protein content (59% of its calories). And it’s
also low in fat and calories.
A 226 g (about a
cup) of cottage cheese with 194 calories and with 2% fat, contains 27 grams of
protein
Other types of
cheese high in protein are Parmesan cheese (38% of calories), swiss cheese
(30%), mozzarella (29%) and cheddar (26%).
11. Kefir
Kefir
is a fermented drink, traditionally made using cow or goat milk.
It
is considered by many to be a healthier and more powerful version of yoghurt.
Because it is high in both nutrient and probiotics.
That’s
not all, it is also a high protein source. About up to 40% of its calories
(depending on the type of milk used) is protein.
In
general, a 175 ml (6 oz) serving of milk kefir with about 100 calories contains
around 6 grams of protein
12. Whey Protein
Powder Supplement
Whey
protein powder supplement is manufactured from dairy products. It is a
convenient way to make up for your protein intake.
The
amount of protein content of whey protein depends on the manufacturer.
However,
on average, one scoop (about 28 grams) of whey protein powder contains a
whooping 20 grams of protein
That's
more than 90% of it's calories.
13. Fresh Fish/
Dry Fish
Fish
is not only yummy but loaded with a variety of nutrients like vitamin B12,
selenium, magnesium, potassium and more.
It
is also high in protein content. Although the protein content highly varies
depending on the type of fish.
You
can expect anything from 46% up of its calorie content to be protein.
14. Shrimp
Shrimp
is one seafood that is not only high in protein but contains a variety of
incredible nutrients like omega-3 fatty acids, vitamin B12 and selenium, just
to name a few.
Protein occupies
about 82% of its calories. A 3 ounce (85 g) cooked shrimp, with just 84
calories contains just about 18 grams of protein
15. Canned Tuna
Tuna
is a type of fish that is low in both fat and calories, making it an almost
pure-protein source.
Also, just like
any fish, Tuna is a great nutritional source and contain an ample amount of
omega 3 fatty acids.
Tuna canned in
water has a whopping 94% of its calories to be protein. A cup (154 g) with 179
calories, contains 39 grams of protein.
16. Sardine
Sardine
is not only a convenient high-protein source but also a great source of natural
calcium.
A
can of sardines (92 grams) has about 23 grams of easily absorbable protein and
a host of other useful nutrients including vitamin D and B12
17. Crayfish
Crayfish
is another seafood packed with protein and other key nutrients.
The
best part is, they are one of the best ways to add both protein and flavour to
your foods at the same time.
A
100 grams of crayfish, with 87 calories contains 18g of protein (which is about
36% of its calories)
18. Snail
Snails
are a low-calorie source of protein
Even
better, it's a warehouse of crucial nutrient including omega-3, selenium, Iron,
and vitamin B12, just to name a few.
At
only 90 calories, a 100-gram serving of snail provides 16.5 grams of protein.
19. Almonds
Almonds
are one of the nuts with the highest amount of protein content.
They
are not only protein-rich but also loaded with other key nutrients like fibre,
vitamin E, manganese and magnesium.
The protein
content of almond sits at 13% of its calorie. So an ounce (28 g) of Almond,
with 161 calories, contains 6 gram of protein
20. Pistachios
Pistachio
is another nut rich in protein and amazing healthy nutrients.
28.4
g (49 kernels) of Pistachio, with 159 calories contains 6 g has as protein (i.e
13% of its calories)
21.
Groundnut(Peanuts)/Peanut Butter
Groundnut
(AKA peanut) a delicious nut with lots of nutrients including high protein and
fibre.
One
ounce (28 g) of g-nut, with 159 calories has 7 grams of protein.
As
Peanut butter made from groundnut, it's also high in protein. Ensure you choose
organic peanut butter without added sugar.
22. Millet
Millet
is an ancient nutritious plant that also contains high protein content.
100
grams of millet, with calories of 378, contains 11 g.
23. Quinoa
Quinoa
is one the oldest and most popular superfoods. The ancient grain/seed is high
in protein, fibre and other valuable vitamins and minerals
One cup (185 g)
of cooked quinoa with 222 calories, offers 8 grams of protein. Which is 15% of
its calories.
24. Pumpkin Seeds
Pumpkin
seeds are sources of some incredible nutrients including protein, magnesium,
zinc and Iron, just to mention a few.
Protein
makes 14% of calories in pumpkin seed. For an ounce (28g) of pumpkin seed, with
125 calories, the protein content is 5 grams.
25. Egusi (Melon
Seed)
Egusi
is a protein-rich seed with plenty of health benefit.
Protein
makes up about 12% of the calorie content of egusi.
26. Chia Seeds
Chia
seeds are small but mighty. They pack a lot of nutritional punch.
For
their size, they are high in protein compared to most plants.
An
ounce of chia seeds (about two tablespoons), with 137 calories, has about 4
grams of protein (about 11%)
You
can add them to your smoothies or just about anything to increase protein and
fibre content without adding too many extra calories.
27. Chickpea
Chickpea
is one of the oldest consumed legumes, with a generous amount of vitamins and
mineral.
Chickpeas
are also high in protein. 100grams of chickpea, with 364 contain 19 grams of
protein.
28. Lentils
Lentil
is a legume not only protein-rich but also rich in various other nutrients
including fibre, iron, copper, magnesium, potassium, folate and more.
Lentils are one
of the greatest sources of plant-based protein you can get. Its protein content
is sitting at about 27% of its calories. 1 cup (198 g) of boiled lentils, with
230 calories, contains 18 grams of protein.
29. Beans/Moi
Moi/Akara
All
types of beans including its bi-products like Moi-moi and Akara are all protein
and fibre packed.
You can choose
any form or type of bean you prefer and get at least 20 percent of your needed
daily protein in a 1-cup serving
Thanks to beans,
it really is possible to reach your recommended amount of daily protein without
meat.
30. Locust Beans
(Dawa Dawa Or Iru Or Ogiri)
Locust
beans is another high protein food with some amazing health benefit.
Protein
occupies about 6.5% of its calories. You can easily spice up, and at the same
time, increase the protein value of your soup by adding locust beans.
31. Oats
Oats
is one of the healthiest grains you can get. It’s only full of important
nutrients (like fibre, manganese, magnesium, and so on) but contains a
significant amount of protein
Half a cup of
uncooked oats with 303 calories, has 13 grams protein.
32. Broccoli
Pound
for pound, Broccoli contains a very high amount of protein compared to other
veggies. And it’s choke-full of important nutrients including fibre, vitamin C,
vitamin K, and potassium too.
The
protein content of broccoli is 20% of its total calories. This translate to a
cup of chopped broccoli (96 grams) contains 3 grams of protein with a measly 31
calories.
33. Green Pea
Green
pea is a low GI vegetable with a lot of nutrients to offer including protein.
1
cup (137.75 grams) of cooked green peas, with 116 calories, contains about 20
gram of protein p (i.e 15%)
34. Ewedu And
Gbegiri
Ewedu
(jute leave) is also one of the few vegetables with a reasonable amount of
protein.
Especially
when mixed with gbegiri. You see, gbegiri is made from beans (it's sometimes called
"beans soup"). Therefore, since it's made from beans it's high in
protein
35. Okra
Okra
is nutritious and super low in calories.
They
also manages to have a significant amount of protein compared to the majority
of other vegetables.
100
grams of okra, with a measly 33 calories, contains 1.9g of protein
Why Should You
Eat More Protein
The
importance of eating enough protein cannot be overemphasized.
You
see, there are lots of disagreement in the health and fitness industry,
however, one thing everybody agrees is that protein is important.
That's
why you hardly hear a low-protein diet. Can't say the same for carbs and fat.
Anyways,
here are some importance of protein
1.
Weight-loss: Increasing
protein intake is the simplest and most painless way to lose weight. Because
it's proven that a high protein diet can suppress your appetite. And reduce
obsessive thought and desire for snacking by up to 60%
2.
Muscle building: It's almost
impossible to build a good looking body without protein. That's why protein is
a bodybuilder's best friend.
3.
Overall Health: Eating more
protein is the most delicious way to optimise your health. If you didn’t know,
your skin, nails, hair, muscles, bones and some hormones are made up of
protein. So without it, your body won't function properly.
There
you have it, a few convincing reasons why eating more protein is important. And
35 high proteinous food you can find in Nigeria.
NOW It's Your
Turn
Let
me know in the comment section your favourite protein from the list. And let me
know if I missed any Nigerian foods high protein.