What Are The Healthiest Nigerian Swallow Foods?

What are the healthiest Nigerian swallow foods? Nigerian swallows are common staple food eaten here in Nigeria. They are term for high-carb starchy solids made mostly from cassava or manioc plants. Don’t miss reading these amazing health benefits of scent leaves to your over-all welbeing.

They are naturally thick, elastic and easily malleable with a dough-like consistency once prepared.They make up most of the Nigerian main meals when accompanied with soups.

Like earlier said, most swallows are made up of starchy ingredients, which are rolled into food balls, and eaten with stews or soups in which they are dipped in and swallowed, hence the name ‘swallow’.

Swallows are complementary foods that are made from common staple foods like wheat, cassava, plantain, coco-yam, rice etc.

However, carbohydrate remains one of the most accessible and widely consumed foods in Nigeria and most swallows seem to be a byproduct of carbohydrate.

It usually goes with most Nigerian soups like Egusi soup, Ofe akwu or bang soup, vegetable soup, okro soup, among others, when molded into small balls flexible enough to be swallowed.

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With that said, there are so many healthy Nigerian swallows that you can eat with a variety of delicacies. However, most people don’t consider swallow as healthy.

They are often associated with weight gain and a lack of nutrients. Nevertheless, that notion is not true.

Nigerian swallows are very healthy and nutritious.

But when it comes to eating swallow, a lot of people who want to eat healthily or follow a weight loss diet often wonder which is the healthiest Nigerian swallow.

This brief but informative article helps you find out which swallow in Nigeria is the healthiest.

What Are The Healthiest Nigerian Swallow Foods?

When it comes to determining the healthiest Nigerian swallow, there are a number of factors you need to take into consideration.

Generally speaking, a healthy food is food that provides you with the nutrients you need to sustain your body’s health, functioning, and retain energy.

For most people, though, healthy food is one, that has the fewest calories.

Taking these two factors into consideration, let’s see which swallow is best in each category.

Most Nutritious

For example, Eba (made of Garri) is the most common swallow in Nigeria, and it fairly nutritious because it contains a decent amount of nutrients.

The same can be said of Fufu or Akpu. However, Akpu is slightly more nutritional than eba. There are other swallows that have a high number of useful nutrients.

Pounded yam swallow made from fresh boiled yams or yam flour is rich in vitamins and nutrients. Plantain swallow, made from fresh plantains or plantain flour is high is potassium.

While wheat swallow from wheat flour is equally packed with nutrients. Also, Amala is a very healthy Nigerian swallow that is full of protein.

However, the Nigerian swallow with the most nutrients is oatmeal swallow. Oatmeal swallow is loaded with important vitamins, minerals, and antioxidant plant compounds.

It also has the most beneficial effects on the body.

Fewest Calories

Most Nigeria swallows are high in calories. Many people who want to lose weight are often wondering which Nigerian swallow is good for weight loss.

Let us compare the calories in some Nigerian swallows:

  • 1 cup of Amala contains 352 calories
  • 1 wrap of Fufu or Akpu contains 330 calories
  • 1 cup of eba contains 360 calories
  • 1 cup of pounded yam contains 400 calories
  • 1 cup of semolina contains 600 calories
  • 1 cup of tuwo masara contains 450 calories
  • 1 cup of tuwo shinkafa contains 366 calories
  • 1 cup of starch (Deltan swallow) contains 350 calories
  • 1 cup of oatmeal swallow contains 280

From the above run down, oatmeal swallow is the best swallow for weight loss in Nigeria. But that is not just because of its low amount of calories.

Oatmeal swallow is also rich in soluble fibre. Foods that are rich in fibre can help you feel full more quickly after eating it than after consuming other foods.

Eating oatmeal can help a person reduce their portion size and achieve weight loss.

What Are The Healthiest Nigerian Swallow Foods?

Since we have seen that oatmeal swallowis the most healthiest swallow, let’s consider the most popular Nigerian swallows.

Akpu or Fufu

Fufu is very rich in carbohydrates. It has very low cholesterol content and it is made from cassava.


Garri which is used to make Eba is made from grated cassava. Eba is rich in carbohydrates and it comes in two colors-yellow and white.


Àmàlà is a made out of yam or cassava flour. Yams are peeled, sliced, cleaned, dried and then blended into flour, also called elubo. This elubo is used to make Amala.

Pounded Yam

Pounded yam known as Iyan is made by boiling several yams and pounding it until smooth. Luckily, there is now a food processor/machine for pounding yam.

Tuwo Shinkafa

It is eaten mostly in Northern Nigeria and made from rice flour and usually served with Miyan Kuka soup.


If you do not want to prepare Eba, then the best substitute is Semolina.

Semolina is produced by milling semolina grains into powder and this flour or powder is used to prepare the semolina fufu which is eaten with the various Nigerian soup recipes.


As the name suggests, Wheat is made from whole grain wheat and it contains protein and rich in fibers.

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