Protein is the most important nutrient for anyone trying to lose fat, build muscle, or simply feel full between meals. The good news: Nigerian food is full of it, and you do not need protein powder or imported chicken breast to hit your target. Here are the highest-protein meals from Ilera's library, ranked by the actual grams of protein in a serving.
12 highest-protein Nigerian meals
| # | Dish | Protein | Calories | Cost |
|---|---|---|---|---|
| 1 | Fish pepper soup | 59g | 311 kcal | ₦1,451 |
| 2 | Chicken pepper soup | 58g | 326 kcal | ₦1,475 |
| 3 | Goat meat pepper soup | 56g | 312 kcal | ₦3,537 |
| 4 | Grilled turkey, rice & efo | 51g | 535 kcal | ₦2,885 |
| 5 | Chicken & vegetable sauce with rice | 51g | 559 kcal | ₦1,416 |
| 6 | Grilled tilapia, rice & greens | 50g | 472 kcal | ₦1,350 |
| 7 | Grilled chicken & salad | 49g | 317 kcal | ₦1,516 |
| 8 | White rice, stew & fish | 48g | 542 kcal | ₦1,279 |
| 9 | Peppered liver & rice | 47g | 572 kcal | ₦1,350 |
| 10 | Jollof rice, grilled chicken & salad | 46g | 597 kcal | ₦1,291 |
| 11 | Egusi soup & pounded yam | 46g | 769 kcal | ₦1,640 |
| 12 | Jollof rice, chicken & coleslaw | 46g | 606 kcal | ₦1,251 |
The best everyday protein sources
- Beans (cowpea). The cheapest high-protein staple there is — moi moi, ewa agoyin, or plain beans and plantain.
- Eggs. Fast, cheap and versatile. An egg sauce turns yam, plantain or sweet potato into a complete meal.
- Fish. Tilapia, catfish and tinned sardines are lean, affordable and easy to cook.
- Poultry. Chicken and turkey are lean when grilled rather than fried.
- Lean meat & liver. Peppered liver and lean beef pack protein and iron.
How to hit your target
Aim for a palm-sized portion of a protein food at every meal, and you will get most of the way there without counting. If you want the exact numbers, Ilera sets your daily protein target from your weight and goal, then builds a week of Nigerian meals that hit it — priced for your market. Read next: what it costs to eat healthy in Lagos.