15 Healthy Traditional Foods in Nigeria

Miyan Karkashi traditional foods in Nigeria

Nigeria is known for its rich cultural heritage. Nonetheless, it is not only famous for its diverse ethnic groups and vibrant traditions but also for its delicious traditional foods.

A typical Nigerian cuisine offers a wide array of mouthwatering dishes that are not only flavorful but also have numerous nutritional benefits. In this article, we will explore the traditional foods of Nigeria, highlighting their nutritional value and how they contribute to a healthy lifestyle.

A traditional food refers to a type of food that is commonly linked to a specific region or country and is passed down from one generation to the next. Traditional foods are prepared using traditional methods, ingredients, and techniques that have been used for many years.

These foods are often prepared using natural ingredients sourced from the country’s fertile land, making them rich in essential nutrients.

Why traditional foods are important to our health is because they are often less processed and more nutrient-dense than modern, industrialized foods.

Here are some of the popular healthy traditional foods we have in Nigeria:

1. Onugbu Soup 

Onugbu Soup Nutritious Igbo foods in Nigeria

Onugbu soup, also known as Bitter Leaf Soup or Ofe Onugbu, is a popular Nigerian soup made with bitter leaves and cocoyam paste. It is a hearty and flavorful soup that is often served with fufu or eba, which are starchy side dishes made from cassava or yam.

The soup is typically made with assorted meats such as beef, cow tripe, and fish, as well as traditional seasonings like ogiri igbo and ground crayfish.

The bitter leaves used in the soup are believed to have medicinal properties and are known for their bitter taste, which is balanced out by the other ingredients in the soup.

2. Egusi Soup

Health Benefits of egusi
Egusi soup @foodblog9ja

Egusi Soup is a popular Nigerian soup made from ground melon seeds, vegetables, and various spices. This hearty soup is often prepared with leafy greens such as spinach or bitter leaf, along with meat or fish.

Egusi Soup is packed with vitamins, minerals, and antioxidants, providing a wholesome and nourishing option for those looking to enjoy traditional Nigerian cuisine.

3. Efo Riro

Health Benefits Of Efo Riro

Efo Riro is a traditional vegetable soup commonly prepared by the Yoruba people of Nigeria.

It consists of a variety of vegetables, such as spinach, kale, or pumpkin leaves, cooked with palm oil, assorted meats, and spices. Efo Riro is a rich source of dietary fiber, vitamins, and minerals, promoting healthy digestion and overall vitality.

4. Amala and Ewedu Soup

Health Benefits of ewedu soup
Health Benefits of ewedu soup

Amala is a Nigerian swallow made from yam or cassava flour. It is commonly served with Ewedu Soup, a green soup made from jute leaves. This Yoruba delicacy is not only delicious but also rich in dietary fiber, vitamins, and minerals.

5. Tuwo Shinkafa and Miyan Kuka 

Health Benefits of Miyan Kuka

Tuwo Shinkafa is a popular Northern Nigerian dish made from pounded rice, often enjoyed with Miyan Kuka, a nutritious soup made from baobab leaves. This combination provides a good source of energy and essential nutrients.

6. Afang Soup 

Afang Soup Healthy Traditional Foods in Nigeria

Afang Soup originates from the Efik and Ibibio tribes of Nigeria’s southern region. This delicious soup is made from a blend of shredded afang leaves, water leaves, various meats, fish, and spices.

Afang Soup is not only a culinary delight but also a nutritional powerhouse, offering a generous dose of vitamins, minerals, and antioxidants.

7. Abacha (African Salad)

Abacha food health benefits

Abacha, also known as African Salad, is a traditional Nigerian dish that originates from the Igbo tribe in southeastern Nigeria.

The dish is made from dried and shredded cassava, which is combined with fermented African oil bean seed called Ugba.

Other ingredients used in the dish include palm oil, powdered potash, fish, onion, garden eggs, garden egg leaves, salt, dry pepper, crayfish, and seasoning cubes. Abacha is often served as a side dish or snack and is popular in Nigeria and other West African countries.

8. Miyan Taushe

Miyan Taushe Hausa foods in Nigeria

Miyan Taushe is a flavorful and highly nutritious stew that is widely enjoyed by the Hausa people of Northern Nigeria.

This delectable dish is typically prepared using a blend of fresh and flavorful ingredients, including pumpkin, groundnuts, green leafy vegetables, spices, and meat.

The pumpkin not only adds a delightful sweetness to the dish, but it is also an excellent source of essential vitamins and minerals such as beta-carotene, vitamin C, and potassium.

The groundnuts, on the other hand, provide a nutty flavor and a healthy dose of protein, fiber, and healthy fats. The combination of these ingredients creates a hearty and satisfying meal that is both delicious and highly nutritious.

9. Okpa

Health Benefits of Okpa

Behold the wonder that is Okpa, a traditional Nigerian delicacy that has captured the hearts and palates of the eastern regions.

This delectable dish is crafted from the rare Bambara nuts and is a treasured creation of the Igbo people. Its uniqueness has earned it the distinction of being a true Nigerian classic, savored alone or paired with pap and other beverages.

Legend has it that Okpa was born in the heart of Enugu State, but its fame has spread far and wide, captivating even those outside Igbo culture.

With ingredients such as onions, crayfish, stock cubes, salt, and pepper, Okpa is a flavor explosion that is sure to leave you spellbound.

10. Oha Soup

Oha soup healthy Nigerian soups

Oha soup is undoubtedly one of the most delicious soups in Nigeria. This mouth-watering delicacy is a popular meal in the eastern part of Nigeria, especially among the Igbo people.

The soup is made with a leafy vegetable called oha leaves, which is native to West Africa. These leaves are rich in vitamins and minerals, including calcium, potassium, and iron.

11. Achicha Ede

Health Benefits of Achicha Ede (Cocoyam Pottage)

Eastern Nigerians commonly enjoy a healthy and delicious meal known as Achicha ede or cocoyam pottage. This dish is typically made using dried cocoyam flakes, which are combined with a variety of other nutritious ingredients such as red palm oil, leafy green vegetables, ukpaka (ugba), akidi, onions, pepper, and pigeon pea (fio fio).

Achicha ede is a special delicacy that is enjoyed by the Igbo people of Nigeria on both ordinary days and special occasions. The dish is known for its unique and satisfying taste, as well as its numerous health benefits.

12. Ofe Nsala 

Health Benefits of Nsala Soup

Ofe Nsala is a delicious traditional Nigerian soup that is widely enjoyed in the eastern part of the country, particularly among the Igbo people. This soup is also known as “white soup” because it has a light color which comes from being made without palm oil.

The soup is prepared with fresh or dry catfish, yam, utazi leaves, crayfish, habanero pepper, and other seasonings that give it a unique and mouthwatering taste. It is typically served with pounded yam or fufu, making it a perfect and satisfying meal for any occasion.

13. Banga Soup

Health Benefits of Banga Soup
Image: Echoes of Calabar

Banga Soup, also known as Ofe Akwu, is a traditional Nigerian soup commonly prepared in the Delta and Ijaw regions.

It is made from palm fruit extract mixed with various spices, meat, fish, and vegetables. Banga Soup is highly nutritious, as it contains healthy fats, vitamins, and minerals from the palm fruit extract.

14. Miyan Karkashi

Miyan Karkashi traditional foods in Nigeria

Miyan Karkashi is a traditional soup that is widely enjoyed in the Northern regions of Nigeria. This delicious soup is made using sesame leaves, which are known for their rich nutritional value.

Sesame leaves, also known as Karkashi leaves, are a great source of protein and are packed with essential vitamins and minerals such as vitamin C, iron, calcium, phosphorus, zinc, magnesium, and manganese.

15. Owho Soup

Health benefits of Owo soup

Owho soup is a traditional delicacy that has been passed down through generations. Originating from the southern region of Nigeria, specifically the Urhobo people, Owho soup is a dish that is steeped in cultural significance.

It is made from garri, which is soaked in water after a mixture of palm oil and native potash has been added.

Owho soup is often served at important gatherings and events, and its absence on the menu can be considered an insult to guests.

The soup is typically enjoyed with yellow garri, starch, boiled yam, or boiled plantains. The Urhobo people swear by this delicious soup, and it is a testament to the rich culinary traditions of Nigeria.


Nigerian traditional foods are a treasure trove of flavors, nutrition, and cultural heritage. These native dishes offer a wide range of health benefits and culinary delights. By embracing these traditional foods, we can enjoy a nutritious and wholesome diet while paying homage to the vibrant culture we have here in Nigeria.


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