12 Protein-Packed Nigerian Foods Your Body Will Love

If you’ve been feeling unusually tired, losing more hair than usual, or catching infections more often, your body might be trying to tell you you’re not getting enough protein. Often overshadowed by trendy diets and superfoods, protein remains one of the most essential nutrients for the human body.

Protein builds and repairs tissues, supports enzymes and hormones, and fuels the muscles that carry us through each day. Yet despite its importance, many people, especially in developing countries like Nigeria, still don’t get enough of it.

In its mild form, protein deficiency can develop gradually, with signs such as increased hunger or swelling. In more severe cases, especially among children, it can lead to kwashiorkor, a life-threatening condition marked by extreme malnutrition.

According to the World Health Organisation, healthy adults need at least 0.8 g of protein per kg of body weight per day; for instance, a 70 kg adult requires around 56 g daily.

Meanwhile, a June 2025 Veriv Africa report, referencing the Food and Agriculture Organisation and national nutrition data, emphasises that millions of Nigerians still fall short of their basic nutritional needs, with protein deficiency highlighted as a core problem.

You don’t need imported powders or fancy supplements to meet your goals. Nigeria is home to a rich variety of protein-packed local foods that are not only affordable but also delicious and accessible.

These 12 Nigerian foods are naturally high in protein and are beneficial for your health. Learn how to incorporate them into your daily meals, whether you’re eating on a budget, trying to bulk up, or simply want to eat better.

1. Beef (Suya, Goat Meat, Cow Meat)

A rich source of complete protein that builds strength, supports energy levels, and keeps you full. Beef contains all the essential amino acids your body needs to grow and repair itself. It’s also a top source of iron, which helps prevent tiredness and boosts oxygen flow in your blood.

Best for: Building muscle, preventing fatigue, and staying fuller for longer.

 2. Fish (Titus, Catfish, Panla)

Low in fat, high in protein, and packed with omega-3s that protect your heart and brain. Fish is one of the healthiest animal proteins; it helps with memory, reduces inflammation, and may even help alleviate depression.

Best For: Brain health, heart protection, and lighter meals.

 3. Eggs

A nutrient-dense powerhouse that improves focus, supports tissue repair, and keeps cravings away. Each egg is loaded with about 6g of protein, healthy fats, and nutrients like choline, which supports your brain and nervous system.

Best For: Quick breakfasts, weight control, and daily energy.

 4. Groundnuts (Peanuts)

Plant-based protein that promotes heart health, regulates blood sugar, and satisfies hunger. Groundnuts are more than a snack; they contain magnesium, antioxidants, and healthy fats that support your heart and fuel your workouts.

Best For: Healthy snacking, vegetarian diets, and long-lasting energy.

 5. Beans (Oloyin, Brown Beans, Black-eyed Peas)

High in protein and fibre, beans stabilise blood sugar, aid digestion, and boost metabolism. Beans are especially great for vegetarians and anyone watching their weight. They’re slow to digest, keeping you full for longer and reducing sugar spikes.

Best For: Meal prepping, blood sugar control, and clean eating.

 6. Chicken (Grilled or Boiled)

Lean and protein-packed to build lean muscle, promote recovery, and improve bone health. Grilled or boiled chicken (especially the breast) is lower in fat than beef and easier to digest. It’s also rich in B vitamins that support metabolism.

Best For: Fitness goals, low-fat diets, and post-workout meals.

7. Moi Moi and Akara (Made from Beans)

Protein-rich bean dishes that help with iron absorption and support muscle tone. These traditional meals are not only delicious but also packed with nutrients. Moin Moin, in particular, offers a great blend of plant protein and healthy oils.

Best For: Vegetarian meals, busy mornings, and iron support.

 8. Egusi (Melon Seeds)

Protein-dense and loaded with zinc, magnesium, and healthy fats for immunity and muscle recovery. Egusi is not just a soup thickener; it contains up to 27g of protein per 100g and supports various bodily functions, from wound healing to metabolism.

Best For: Balanced soups, immune health, and recovery from illness or exercise.

9. Wara (Local Cow Milk Cheese)

Dairy-based protein that strengthens bones, builds muscle, and supports gut health. Wara is soft, easy to digest, and high in calcium, protein, and probiotics (when freshly made). It’s great for both kids and adults.

Best For: Bone strength, kids’ growth, and meat alternatives.

10. Crayfish and Prawns

Small but mighty, loaded with protein, iodine, and antioxidants for skin, thyroid, and energy. Seafood, such as crayfish, offers quick-digesting protein and key nutrients that support your thyroid and metabolism. 

Best For: Light meals, seafood stews, and anti-inflammatory diets

 11. Soybeans and Tofu (Awara)

Complete plant protein with heart-protective benefits and hormone-balancing properties. Soybeans are one of the only plant proteins that are “complete”, meaning they contain all nine essential amino acids. Tofu (Awara) is also great for cholesterol control.

Best For: Vegetarian diets, heart health, and weight management.

 12. Snails (Congo Meat)

Low in fat, high in iron and protein, making it perfect for clean eating and supporting blood cell formation. Snails are a lean delicacy packed with iron, which helps prevent anaemia, and selenium, which boosts immunity.

Best For: Healthy red blood cells, weight loss, and low-fat meals.

Nigerian markets are filled with affordable, natural sources of protein, including beans, fish, eggs, and snails. Start with small changes. Add more of these foods to your weekly meals.