Nigerian stew

Dinner

Item Rating: 70/100

1 serving (250 grams) contains 300 calories, 15.0 grams of protein, 20.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		283.0
% Daily Value*
Total Fat		18.9 g	24%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		47.2 mg	15%
Sodium		754.7 mg	32%
Total Carbohydrates		14.2 g	5%
	Dietary Fiber	2.8 g	10%
	Sugars	4.7 g
protein		14.2 g	28%
Vitamin D		0 mcg	0%
Calcium		47.2 mg	3%
Iron		1.9 mg	10%
Potassium		377.4 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 170 cal (60.0%)

Protein: 56 cal (20.0%)

Carbs: 56 cal (20.0%)

About Nigerian stew

Nigerian stew is a rich, flavorful dish originating from Nigeria, characterized by its use of aromatic spices, a tomato-based sauce, and protein options like chicken, beef, or fish. Staples in this dish often include peppers, onions, and palm oil, alongside seasoning like thyme and curry powder. It is a versatile part of Nigerian cuisine and pairs with staples such as rice, yams, or plantains. Nutritionally, Nigerian stew is high in vitamins such as vitamin C (from peppers and tomatoes) and contains healthy fats when palm oil is used in moderation. The inclusion of varied proteins also provides essential amino acids, while vegetables contribute dietary fiber for digestive health.

Health Benefits

• Rich in vitamin C from tomatoes and peppers, which supports the immune system and helps with tissue repair.
• Provides a good source of iron (from red meat or fish), vital for oxygen transport in the blood.
• Contains healthy fats from palm oil in moderate amounts, which contribute to brain and heart health.
• Offers dietary fiber from vegetables like onions and peppers, promoting healthy digestion and gut health.
• High in protein when prepared with chicken, beef, or fish, aiding muscle repair and overall bodily functions.

Dietary Considerations

Allergens: Contains palm oil, fish (if used), shellfish (if used), meat

Suitable for: Gluten-free diets, low-carb diets (if paired with non-starchy sides), dairy-free diets

Not suitable for: Vegan diets (unless made without animal-based ingredients), vegetarian diets (if prepared with meat or fish)

Selection and Storage

Store Nigerian stew in an airtight container in the refrigerator for up to 3-4 days. For longer storage, freeze in portions for up to 3 months and thoroughly reheat before serving.

Common Questions About Nigerian stew Nutrition

What is the nutritional content of Nigerian stew?

Nigerian stew typically contains a mix of protein, fats, and carbohydrates, depending on the recipe. A serving (about 1 cup) can provide approximately 250-350 calories, 20-25 grams of protein (from meats), and minimal carbs if prepared without starchy ingredients. It is also rich in vitamins A and C due to the inclusion of tomatoes and peppers.

Is Nigerian stew suitable for a keto diet?

Nigerian stew can be keto-friendly if prepared without starchy thickeners like yams or potatoes and paired with low-carb sides such as cauliflower rice. The base of tomatoes, peppers, and oils is compatible with keto guidelines when kept within daily carb limits.

What are the health benefits of eating Nigerian stew?

Nigerian stew is rich in antioxidants like vitamin C and beta carotene from the tomatoes and peppers, which support immune function and skin health. Additionally, the use of lean meats or fish provides essential protein and iron. However, overuse of oil or high-fat meats can increase calorie and cholesterol content.

How much Nigerian stew should I serve per person?

A standard portion size is about 1 cup (approximately 240-300 grams). This amount typically provides sufficient protein and nutrients as part of a balanced meal when paired with staple foods like rice or plantains. Adjust portion sizes based on individual dietary needs and activity levels.

How does Nigerian stew compare to other stews like Ghanaian groundnut soup?

Unlike Ghanaian groundnut soup which relies heavily on peanuts as a base, Nigerian stew focuses on tomatoes, peppers, and onions for its flavor. Nigerian stew is generally less dense in calories and fats but can be higher in vitamin C due to its tomato content. Preparation styles and spices vary regionally, giving each dish its unique taste.

Data Sources & Scientific References