What Food Has Protein in Ghana? Your Culinary Guide

November 21, 2025 •

3 min read

Studies show that while Ghana's dietary protein availability has increased over the years, many are still seeking diverse and affordable sources. Find out what food has protein in Ghana, with a rich culinary tradition featuring both animal and plant-based options that are both flavorful and nutritious.

Quick Summary

Ghanaian cuisine offers diverse protein sources, including meat, fish, eggs, and legumes. This guide details popular high-protein dishes like Waakye, Red Red, and Chinchinga, highlighting options for various dietary needs.

Key Points

Diverse Protein Sources: Ghanaian cuisine offers a wide array of protein, from meats and fish in stews to plant-based options like legumes and nuts.
Popular Dishes: Meals like Waakye (rice and beans), Red Red (black-eyed peas stew), and Banku with grilled tilapia are excellent sources of protein.
Affordable Snacks: Street foods such as Chinchinga (kebabs), boiled eggs, and roasted groundnuts offer convenient and budget-friendly protein boosts.
Legume Power: Beans, groundnuts, and soybeans are staples that provide high-quality plant-based protein for both vegetarian and mixed diets.
Fortification Potential: Soy products, particularly okara, can be used to fortify common staples like gari, improving the nutritional value of affordable foods.

Ghanaian cuisine is a vibrant and diverse tapestry of flavors, colors, and textures, with protein playing a central role in many traditional meals. A balanced diet in Ghana incorporates a variety of nutrient-rich foods, including animal-sourced foods, legumes, nuts, and cereals. Understanding these protein sources is key to appreciating the depth of the country's culinary heritage and maintaining a healthy diet.

Animal-Based Protein Sources in Ghanaian Dishes

Animal proteins are a significant component of many Ghanaian stews and soups, providing essential amino acids, iron, and zinc. The availability and consumption patterns can vary between urban and rural areas, but certain staples are popular across the country.

Meats

Various meats are commonly used in stews and soups, including beef, goat, chicken, turkey, and offal. Chinchinga, grilled beef skewers, is a popular high-protein street food.

Fish and Seafood

Fish is a primary protein source in Ghana, available fresh, smoked, or dried. Popular options include grilled tilapia, salted fish (koobi), and fermented fish (momoni). Seafood like crabs and shrimp also contribute to protein intake in soups and stews.

Eggs and Dairy

Eggs are an affordable and high-quality protein source, often sold by street vendors. Dairy products like yogurt are increasingly available in supermarkets.

Plant-Based Protein Sources

Accessible and often more affordable, plant-based proteins are fundamental to many Ghanaian meals.

Beans and Legumes

Beans are a prominent plant-based protein. Dishes like Waakye (rice and beans) and Red Red (black-eyed peas stew) are staples. Soybeans are also gaining recognition, with products like okara used to increase protein content in foods like gari.

Nuts and Seeds

Nuts and seeds offer protein and healthy fats. Roasted groundnuts are a popular snack, and groundnut paste is used in Groundnut Soup. Melon seeds (egusi) are used to thicken stews like Palava sauce.

Nutrient Comparison Table: Ghanaian Protein Sources

This table provides an overview of various protein sources in Ghana, highlighting their form and typical application in dishes.


Protein Source	Form/Example Dish	Typical Use	Protein Type	Availability
Tilapia	Grilled Fish	Banku and Tilapia	Animal (Fish)	High, especially in urban areas
Waakye	Rice and Beans	Waakye	Plant (Legume) & Animal (Optional egg)	Very High
Groundnuts	Roasted, Paste	Snacks, Groundnut Soup	Plant (Legume)	High
Chinchinga	Beef Skewers	Snack, Appetizer	Animal (Meat)	High (Street Food)
Boiled Eggs	Hard-boiled	Snacks, Sides for Waakye	Animal (Poultry)	Very High
Soybeans	Okara-enriched Gari	Staple (Eba), Fortification	Plant (Legume)	Increasing
Smoked Fish	Smoked Tilapia, Koobi	Soups, Stews	Animal (Fish)	High

Practical Ways to Incorporate Protein in Ghana

Easily incorporate protein into your diet with Ghanaian foods. Enjoy Hausa Kooko with peanuts or an egg for breakfast. Lunch can be Waakye with fish and egg. Dinner might feature Fufu with Groundnut Soup and meat or fish. Snacks like Chinchinga, groundnuts, or boiled eggs are readily available. Fortifying staples like gari with okara is another way to increase protein intake.

Conclusion

Ghanaian cuisine offers a diverse range of protein options from both animal and plant sources, making it easy to enjoy a nutritious diet rooted in local culture. Combining traditional proteins with staples and fresh vegetables ensures balanced and satisfying meals.

Ghana's Ministry of Food and Agriculture website is a valuable resource for national dietary guidelines.

Meal Planning for Protein in Ghana

Plan meals to include a variety of protein sources. A sample weekly menu could include Waakye with smoked fish, Fufu with light soup and chicken, Red Red with plantains, Banku with grilled tilapia, Omo tuo with groundnut soup, Kontomire stew with eggs, and Jollof rice with beef. Varying meals provides a broad spectrum of proteins and nutrients.

Frequently Asked Questions

Fish and meat are widely used in Ghanaian cooking, especially in soups and stews. However, legumes like beans and groundnuts are also staple and very common sources of protein.

Yes, Waakye is an excellent source of protein, combining both rice and beans. It is often served with a boiled egg, further increasing its protein content.

Besides popular bean and rice dishes, plant-based proteins include groundnuts (peanuts), melon seeds (egusi), and processed soybean products like tofu and okara.

Many Ghanaian street foods are rich in protein, including Chinchinga (meat kebabs), roasted groundnuts, and boiled eggs served with pepper.

While animal-sourced foods are an excellent source of nutrients, their affordability is limited for some households. Dairy products like natural yogurt and milk are available in supermarkets and provide protein.

Yes, research has shown that fortifying staples like gari with okara, a byproduct of soybean processing, can significantly boost the protein content of the meal.

Both fresh and preserved fish are consumed. Fresh fish like tilapia is often grilled, while smoked, salted, and fermented fish (koobi, momoni) are used to flavor soups and stews.