Snacking is not the enemy — what you snack on is. Swapping biscuits, chin chin and soft drinks for whole-food snacks is one of the easiest wins for eating better. Here are healthy Nigerian snack options with their real calories and cost, from Ilera's library.
Healthy snacks, by calories
| Dish | Calories | Protein | Cost |
|---|---|---|---|
| Orange | 94 kcal | 2g | ₦160 |
| Fruit & yogurt | 198 kcal | 17g | ₦1,056 |
| Groundnuts | 235 kcal | 10g | ₦200 |
| Banana & groundnuts | 254 kcal | 7g | ₦221 |
| Boli & groundnuts | 358 kcal | 9g | ₦330 |
How to snack well
- Reach for fruit first. Oranges, bananas and pawpaw are sweet, filling and full of vitamins and fibre.
- Protein keeps you full. A small serving of moi moi, a boiled egg, or yogurt with fruit holds off hunger far better than biscuits.
- Mind the calorie-dense ones. Groundnuts are healthy but energy-dense — a handful, not a bowl, if you are watching your weight.
- Cut the sugary drinks. Soft drinks and sweetened juices are the easiest calories to remove without missing them.
Snacks are part of the plan, not a cheat. Ilera works them into your daily calorie target so they help rather than derail you — build a free plan. See also high-protein Nigerian foods.