Top 12 Traditional Nigerian Foods That Promote a Healthy Lifestyle

Nigerian cuisine is deeply rooted in culture, community, and flavor — but beyond the taste, many local dishes also deliver powerful health benefits. From leafy vegetable soups to protein-packed delicacies, traditional Nigerian foods are loaded with nutrients that can help you maintain energy, support digestion, and boost your overall well-being.

If you’re looking to nourish your body while enjoying rich, satisfying meals, here are 12 time-tested dishes that deserve a regular spot on your plate:

1. Efo Riro (Yoruba)

This vegetable-rich soup blends spinach, tomatoes, peppers, and assorted meat or fish. It’s an excellent source of iron, vitamin A, vitamin C, and antioxidants. Efo Riro supports red blood cell production and boosts immune health.

2. Afang Soup (Efik/Ibibio)

Made with a blend of afang (okazi) leaves and waterleaf, this soup includes meats, fish, and aromatic spices. Afang soup is fiber-rich and packed with vitamins, promoting heart health and healthy digestion.

3. Moi Moi (Across regions)

This steamed bean pudding is made from blended peeled beans, pepper, onions, and oil. Moi Moi is high in plant-based protein and iron, making it ideal for muscle growth and healthy blood circulation.

4. Jollof Rice (Across regions)

One of the most beloved dishes in Nigeria, Jollof rice is made from long-grain rice cooked in a tomato-based sauce with onions and spices. It provides a great source of carbohydrates and vitamins to fuel daily energy needs.

5. Oha Soup (Igbo)

Prepared using oha leaves, palm oil, and meat or fish, this soup is rich in vitamin C, fiber, and minerals that support immune function and digestive health.

6. Tuwo Shinkafa and Miyan Kuka (Hausa)

Tuwo Shinkafa is soft rice meal paired with Miyan Kuka, a soup made from baobab leaves. This meal provides a combination of carbs, protein, and micronutrients essential for energy and muscle support.

7. Okra Soup (Across regions)

Made with okra, palm oil, and local spices, this soup is a fiber powerhouse that improves gut function and supports blood sugar balance. It’s also packed with vitamin K, essential for bone health.

8. Pounded Yam (Across regions)

Often served with various soups, pounded yam is a starchy favorite that offers complex carbohydrates, potassium, and fiber, contributing to sustained energy levels and heart health.

9. Egusi Soup (Across regions)

Prepared with ground melon seeds, leafy vegetables, and meat or fish, Egusi soup delivers a protein-rich meal with healthy fats and zinc, which supports immunity and cell repair.

10. Ewedu Soup (Yoruba)

Made from jute leaves, Ewedu is rich in antioxidants, calcium, and fiber. It supports healthy bones, aids digestion, and contributes to skin vitality.

11. Fisherman Soup (Niger Delta and other regions)

This spicy seafood soup is loaded with fresh fish, spices, and vegetables. It’s an excellent source of protein and omega-3 fatty acids that support heart health and cognitive function.

12. Ogbono Soup (Igbo)

Made from ground wild mango seeds (ogbono), this draw soup is rich in healthy fats, fiber, and protein. It promotes satiety, helps regulate hormones, and supports brain function.