Which Nigerian Soup is Rich in Protein?

November 18, 2025 •

3 min read

According to a systematic review published by the National Institutes of Health, while historically high in carbohydrates, the Nigerian diet is evolving, with an increasing focus on protein from traditional sources like seeds, fish, and legumes. This article explores which Nigerian soup is rich in protein, highlighting the key ingredients that make them so beneficial.

Quick Summary

Several Nigerian soups are excellent sources of protein, with Egusi soup often leading the list due to its melon seed base. Other notable options include Ogbono soup and Afang, which are packed with nutrient-dense seeds, vegetables, meat, and fish.

Key Points

Egusi Soup: Made from high-protein ground melon seeds, Egusi soup is one of the most protein-rich Nigerian soups, especially with added meat and fish.
Ogbono Soup: This thick, slippery soup, based on African mango seeds, is a high-protein alternative to Egusi, further enhanced by assorted meats and fish.
Protein from Assorted Meats: Including assorted meats (beef, goat), fish (smoked, fresh), and crayfish significantly boosts the protein content of any Nigerian soup.
Plant-Based Protein Sources: Besides seeds, some Nigerian soups like Afang and Efo Riro incorporate protein from leafy vegetables such as waterleaf, ugu, and spinach.
Customize Your Protein Intake: Adding extra legumes, eggs, or more high-quality animal protein can easily maximize the protein content of your favorite Nigerian soup.
Consider Ingredient Variations: The protein levels can differ significantly depending on the recipe and amount of protein-rich ingredients used.

Understanding the Building Blocks of Protein-Rich Nigerian Soups

Many Nigerian soups derive their protein from a combination of sources, both plant-based and animal-based. The fundamental richness comes from ingredients like ground seeds and leafy greens, which are then enhanced by adding assorted meats, fresh or dried fish, and crustaceans like crayfish. The final protein content of any soup can therefore vary dramatically based on the specific recipe and the cook's preference for adding extra protein sources.

The Protein Powerhouse: Egusi Soup

Egusi soup is arguably the most famous and widely consumed Nigerian soup, and for good reason: it is exceptionally rich in protein. The star ingredient is the ground melon seed, which is the primary source of plant-based protein. Egusi seeds are known for their high protein, healthy fat, and mineral content. The soup’s high protein count is further amplified by the standard additions of assorted meats such as beef, goat meat, and cow skin (ponmo), as well as smoked or fresh fish and crayfish. Some nutritional analyses confirm Egusi soup can offer significant protein per serving, making it a reliable and hearty choice for boosting protein intake.

Slippery and Satisfying: Ogbono Soup

Known for its unique gelatinous texture, Ogbono soup is another strong contender for the title of "most protein-rich." The soup is made from ground ogbono (African mango) seeds, which provide a solid foundation of protein, fibre, and minerals. Just like Egusi, the protein content in Ogbono soup is substantially increased by incorporating a variety of protein sources, such as assorted meats, smoked fish, and crayfish. A side-by-side comparison of commercially available versions of these soups confirms Ogbono's high protein value, though it may be slightly lower than some Egusi preparations.

Leafy Greens Power: Afang and Efo Riro

While Egusi and Ogbono get their bulk from seeds, soups like Afang and Efo Riro draw protein from a blend of leafy greens and added proteins. Afang soup, popular in the Efik and Ibibio cultures, is made with Afang leaves and waterleaf. These vegetables contain a good amount of protein and fiber, but the soup's richness truly comes from generous portions of smoked fish, crayfish, and assorted meats. Similarly, Efo Riro, a vegetable soup primarily made with spinach or fluted pumpkin leaves (ugu), combines the plant-based protein from the leaves with high-quality protein from meats, fish, and crayfish.

Protein Content Comparison of Nigerian Soups

Here is a comparison of some popular Nigerian soups and their protein sources:


Soup Name	Primary Protein Source	Common Added Proteins	Relative Protein Contribution
Egusi Soup	Ground Melon Seeds	Assorted Meats, Fish, Crayfish	High
Ogbono Soup	Ground African Mango Seeds	Assorted Meats, Fish, Crayfish	High
Afang Soup	Afang and Waterleaf	Assorted Meats, Fish, Crayfish	Medium-High
Efo Riro	Spinach/Ugu Leaves	Assorted Meats, Fish, Crayfish	Medium-High
Okro Soup	Okro vegetable	Fish, Assorted Meats, Crayfish	Medium
Bitterleaf Soup	Washed Bitterleaf	Assorted Meats, Fish, Crayfish	Medium
Pepper Soup	Assorted Meats, Fish	N/A (Protein is the main feature)	High

Tips for Maximizing Protein in Your Soup

To ensure your Nigerian soup is packed with the most protein, consider these practical tips:

Load up on meat and fish: Increase the quantity and variety of assorted meats, like beef, goat meat, or cow skin. Incorporate a mix of fresh fish (like catfish) and smoked fish.
Don't forget crayfish: Ground crayfish adds a deep, savory flavor and is an excellent, affordable source of protein and calcium.
Enhance with legumes: Adding beans or lentils can significantly boost the protein and fibre content of your soup, making it more filling.
Add an egg: A boiled egg can be a simple, effective way to increase the protein in any soup, and it works particularly well with soups like Egusi.
Choose leafy greens wisely: While all are good, some greens, like fluted pumpkin leaves (ugu), offer more protein than others.

Conclusion

While many Nigerian soups are naturally rich in essential nutrients, Egusi soup stands out as one of the most protein-dense options, thanks to its melon seed base. However, the overall protein content of any Nigerian soup is highly customizable and depends on the specific ingredients added, such as assorted meats, fish, and crayfish. By strategically incorporating these protein-rich ingredients, you can transform a simple soup into a nutritional powerhouse that is both delicious and satisfying. For additional details on the nutritional breakdown of common ingredients in Nigerian meals, you can consult resources from the National Institutes of Health.

Frequently Asked Questions

Egusi soup generally has a higher protein content than Ogbono, particularly due to its melon seed base. However, the final protein value depends heavily on the amount of meat, fish, and other protein sources added to either soup.

The primary source of plant-based protein in Egusi soup is the ground melon seeds from which it gets its name. This is supplemented by animal protein from assorted meats, fish, and crayfish.

Yes. Vegan protein options include beans, groundnuts, egusi seeds, and leafy greens like ugu. Simply focus on these ingredients and leave out the animal products.

You can increase the protein by adding more assorted meats, smoked or fresh fish, and ground crayfish. For plant-based protein, add more egusi seeds, beans, or even a boiled egg.

While leafy greens like waterleaf, ugu, and spinach contain protein, their contribution is typically not as high as that from seeds or animal proteins. They add nutritional value, but the bulk of the protein comes from other ingredients.

Affordable protein sources include eggs, beans, groundnuts, crayfish, and certain types of fish like stockfish or dried fish, all of which can be used to enrich your soups.

Okro soup contains a moderate amount of protein. The okra vegetable itself has some protein and fiber, but the protein content is mainly derived from the meat, fish, and crayfish added during preparation.