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Want to reduce your carb intake?
Here’s a list of low-carb foods you can find in Nigeria.
Most of our meals are dense carbohydrate foods, from white rice to bread, yam, garri, and so many others.
Trust me, the drawbacks stack up when you eat these foods day after day.
If you’re someone going on a low-carb diet, trying to lose weight, or looking for diabetic-friendly foods to control blood sugar levels, this article is for you.
Look no further; keep the jollof rice and fufu aside for now, and let’s get into it.
Eggs and Meats
Eggs, often referred to as nature’s perfect food, and meats, ranging from the tender cuts of beef and goat meat to the flavorful chicken and fish, contain zero carbs.
1. Eggs
- 1 large egg contains 0.5g of carbs and 72 calories.
Eggs provide a substantial source of protein and other nutrients without carbs, making them a perfect choice for anyone going on a low-carb diet.
Did you know that eggs age more in a day at room temperature than in a week in the fridge?
Pretty helpful tip.
2. Beef
- 100g of beef contains 0g of carbs and 254 calories.
Beef stands tall in the no-carb hierarchy.
It is a prime source of protein and is more nutritionally dense than other meats, making it a go-to for those watching their carb intake.
3. Chicken
- 100g of chicken breast contains 0g of carbs and 165 calories.
Chicken takes on countless delicious forms, from roasted and fried to grilled chicken suya.
It’s a lean protein that contains no carbs and is high in protein and flavor.
Did you know chickens are the closest living descendants of dinosaurs?
Shocker.
4. Lamb
- 100g of lamb contains 0g of carbs and 230 calories.
Lamb, popularly known as ram meat in Nigeria, is a great pick for those seeking variety in their meat options.
They are naturally low in carbs while offering a healthy dose of protein.
5. Pork
100g of pork contains 0g of carbs and 297 calories.
Although pork isn’t as common in traditional Nigerian dishes, it is one of the most widely eaten meats in the world and has its place among low-carb eaters.
Pork is rich in protein, and many cuts contain minimal carbs.
6. Turkey
- 100g of turkey contains 0g of carbs and 138 calories.
Here in Nigeria, turkey often graces our festive tables, but it’s a great no-carb choice year-round.
This lean poultry is filled with protein and provides zero carbs.
Did you know turkeys can see three times better than humans?
I hope they can also see how delicious they are.
7. Sausage
- 1 medium sausage contains about 1.6g of carbs and 85 calories.
While some sausages can contain fillers with carbs, many are low-carb gems. Check the ingredients to ensure they align with your dietary goals.
Low-Carb Seafood Side
From succulent catfish to fresh shrimp and sardines, these oceanic wonders can enhance your meals while keeping your carb intake in check.
They are high in omega-3 fatty acids and iodine, both nutrients most of us don’t get enough of.
8. Salmon
- 100g of salmon contains 0g of carbs and 208 calories.
This fatty fish, filled with healthy omega-3 fatty acids, is rare and uncommon in Nigeria, and I would guess it’s because of its price.
Nonetheless, it’s highly nutritious and contains zero carbs.
9. Sardines
- 1 can of sardines (93g) contains 0g of carbs and 191 calories.
Sardines, our delicious Nigerian staple, are packed with omega-3s, calcium, and vitamin D, making them a super nutritional addition to your low-carb meals. It’s a great option to add to a keto meal plan.
10. Shrimp
- 100g of shrimp contain 0.2g of carbs and 99 calories.
When it comes to low-carb dining, shrimp steal the show.
These little gems are more than just a tasty treat; they’re a nutritional powerhouse.
11. Catfish
- 100g of catfish contains 0g of carbs and 105 calories.
A local favorite, catfish contains no carbs and is rich in B vitamins and protein.
It adapts beautifully to our dishes, from spicy stews to smoky grills.
12. Tuna
- 100g of tuna contains 0g of carbs and 132 calories.
Tuna is a low-carb and high-protein fish, making it an excellent choice for a keto diet.
It’s rich in healthy fats and provides essential nutrients.
Low Carb Dairy Domain
From creamy yogurts to rich, locally made cheeses, our Nigerian dairy offerings provide a wide range of options for those looking to embrace a low-carb lifestyle.
13. Greek Yogurt
- 100 ml of Greek yogurt contains 6g of carbs and 120 calories.
Although not as sweet as regular yogurt and slightly expensive, Greek yogurt is a low-carb superstar.
It’s packed with protein and probiotics, making it a healthy choice for your gut.
14. Butter
- 1 tablespoon of butter (14g) contains 0 carbs and 102 calories.
Butter, though in moderation, can enhance the flavor and texture of your foods and contains zero carbs.
Did you know butter has been around for over 9,000 years?
Pretty cool fact.
15. Awara
- 100g of Awara contains 10g of carbs and 271 calories.
Awara, mostly consumed by northerners, contains few carbs, making it a preferred choice for those looking to add plant-based protein to their low-carb meals.
16. Cheese
- 100g of cheese contains 1.3g of carbs and 402 calories.
Rich in calcium and protein, cheese complements your low-carb dishes with its satisfying taste.
From mozzarella and cheddar to feta and cream cheese, there’s a cheese for every low-carb recipe.
Check out Is Jelly Good for Weight Loss?
Low Carb Vegetable Varieties
Most vegetables are low in carbohydrates, except starchy root vegetables such as sweet potatoes and potatoes, which are high-carb foods.
Whether you prefer your vegetables stir-fried, blended into soups, or steamed, they are a great addition to your low-carb diet.
17. Tomatoes
- 1 medium tomato contains 3.9g of carbs and 18 calories.
These bright and juicy fruits are surprisingly low in carbs.
They contain antioxidants like lycopene, which is known for its health benefits.
18. Lettuce
- 100g of lettuce contains 2.9g of carbs and 15 calories.
Crisp, fresh, and practically carb-free, lettuce is the perfect veggie for weight loss and your low-carb salads.
19. Cabbage
- 100g of cabbage contains 6g of carbs and 25 calories.
Cabbage is versatile and goes with most foods.
It is rich in vitamin C and fiber but low in carbs, unless you drizzle a load of salad cream on it.
20. Mushrooms
- 100g of mushrooms contains 3.3g of carbs and 22 calories.
Mushrooms are not only low in carbs but also provide a depth of flavor to your dishes.
They’re like nature’s flavor enhancers.
21. Green Beans
- 100g of green beans contain 7g of carbs and 31 calories.
These fiber- and protein-rich beans are a fantastic low-carb option.
Add them to your recipes for a healthy twist.
22. Cucumber
- 1 medium cucumber contains 6g of carbs and 30 calories.
They’re crisp, refreshing, and perfect for those hot afternoons.
It is a great snacking option, and when mixed with lettuce or cabbage, you get a low-carb, low-calorie meal.
Fun fact: Cucumbers can cool the body and blood, which is why we say, “Cool as a cucumber.”
23. Bell Peppers
- 1 medium bell pepper (119g) contains 6g of carbs and 24 calories.
Vibrant and flavorful, bell peppers are a colorful addition to your low-carb meals.
They bring a satisfying crunch and a burst of taste.
24. Cauliflower
- 100g of cauliflower contains 5g of carbs and 25 calories.
This versatile veggie is not only a low-carb wonder but also really low in calories.
Use it as a substitute for rice when going on a diet.
25. Egg Plant or Garden Egg
- 100g of eggplant contains 6g of carbs and 25 calories.
Garden eggs are a common vegetable consumed by most people.
Whether raw, roasted, or grilled, it is relatively low in carbohydrates and can be a sweet addition to our Nigerian diet.
26. Onions
- 1 medium onion (110g) contains 10g of carbs and 44 calories.
Onions are not only flavorful but also relatively low in carbohydrates.
These versatile vegetables can enhance the taste of your dishes and support your low-carb diet.
Low Carb Nigerian Oils and Fats
Choosing the best oils and fats can make all the difference in making a healthy, low-carb meal.
Check out the oils that bring out the best in your dishes while keeping your carb count in check.
27. Palm oil
- 1 tablespoon of palm oil contains 0g of carbs and 120 calories.
A staple in our food, it is rich in vitamin E and antioxidants, making it a nutritious option for your low-carb recipes.
However, it is high in calories, which can cause weight gain, so go easy.
28. Olive oil
- 1 tablespoon of olive oil contains 0g of carbs and 119 calories.
If you ask most people what the healthiest cooking oil is, they’ll most likely say olive oil, and they would be correct.
It contains virtually no carbs and contains monounsaturated fats, which are good for your heart.
Fun fact: Olive oil is technically a fruit juice.
29. Coconut oil
- 1 tablespoon of coconut oil contains 0g of carbs and 104 calories.
Coconut is a source of healthy fats and contains no carbs.
It is known for its potential benefits, such as boosting energy levels and supporting weight loss.
Low Carb Fruit Family
While fruits are rich in nutrients, it can be hard to enjoy their natural sweetness while keeping those carbs low.
Check out some fruits that strike the balance between sweetness and low-carbohydrate.
30. Strawberries
- 100g of strawberries contain 7.6g of carbs and 91 calories.
These sweet red gems are relatively low in carbs.
They also contain healthy amounts of vitamin C, fiber, and antioxidants, making them a refreshing and healthy snack.
31. Watermelon
- 100g of watermelon contains 8g of carbs and 30 calories.
Perfect for our sometimes-hot weather.
It’s not only hydrating but also a source of vitamins A and C.
Fun fact: Watermelon is both a fruit and a vegetable.
32. Olives
- 100g of olives contain 6g of carbs and 115 calories.
They’re low in carbs and rich in healthy fats, particularly monounsaturated fats, and provide essential nutrients like vitamin E.
33. Avocado
- 1 medium avocado contains 13g of carbs and 240 calories.
Avocados are considered a superfood. Aside from being high in protein and low in carbs, they contain various nutrients like healthy fats and vitamins K, C, and E.
Did you know that avocados contain more potassium than bananas and have more fiber than any other fruit?
Fascinating.
34. Peaches
- 100g of peaches contain 10g of carbs and 42 calories.
Peaches are a delightful low-carb fruit that adds a burst of natural sweetness to your diet.
Low Carb Nuts and Seeds Section
Nuts and seeds are the tiny powerhouses of nutrition; they are usually high in fiber, fats, and protein.
From groundnuts to almonds, there’s a nutty delight for every keto enthusiast.
35. Peanuts or Groundnut
- 100g of groundnut contains 16g of carbs and 567 calories.
Groundnut, our local favorite, is a great source of healthy fats and protein.
In moderation, they fit well into a low-carb diet.
36. Almonds
- 100g of almonds contain 22g of carbs and 579 calories.
Almonds are on the higher end of low-carb snack options.
They’re rich in healthy fats, protein, fiber, vitamin E, and magnesium.
A small handful can give you a satisfying and nutritious kick.
Low Carbohydrate Beverages and Teas Tier
Most drinks and beverages are packed with carbs; most teas alone don’t contain carbs until you chuck them full of sugar.
37. Coffee
- 100g of coffee contains 0g of carbs and 0 calories.
Black coffee, with zero carbs, is a perfect choice for low-carb dieters.
It provides a morning boost without interfering with your carb count.
38. Lemon Water
- 100ml of lemon water contains 0g of carbs and 10 calories.
This simple yet delightful mix not only keeps you hydrated but also adds a bit of flavor.
Lemon-infused water has no carbs.
39. Tea with minimal sugar
- 100ml of plain tea contains 0.2g of carbs and 1 calorie.
Tea, especially herbal or green tea, usually doesn’t contain carbs.
To keep it that way, opt for minimal added sugar.
40. Sans Cream Soda
- 100ml contains 0g of carbs and 1 calorie.
Sans is a delicious soda that tastes a bit like cream.
It is pretty much a cheat code for drinks, because it’s sweet but does not contain carbs or calories.
Frequently Asked Questions (FAQs)
Can I lose weight on Nigerian food?
Yes, you can lose weight on Nigerian food.
Focus on adding lean proteins like grilled chicken or fish, plenty of vegetables, and controlled portions of carbohydrates like rice or yam.
Avoid excessive oil and high-calorie ingredients.
What Nigerian foods should I avoid for weight loss?
To lose weight, it’s best to avoid or limit foods high in calories, unhealthy fats, and refined carbohydrates.
Nigerian foods to be cautious with include fried plantains (dodo), fried yam, noodles, fried chips, akara, puff-puff, fried meats, palm oil rice, and high-calorie stews or soups made with excessive palm oil.
Additionally, control your portion sizes to prevent overeating.
Can I eat suya on keto?
Most definitely! Chicken and beef suya don’t usually contain carbohydrates, except when sugary marinades are used. Which is likely to be the case.
Is Egusi keto-friendly?
Traditional Egusi soup is made with melon seeds, palm oil, and non-starchy vegetables and is also topped with lean meats.
It is high in protein and fats with little to no carbs, which makes it great for a low-carb diet or keto-friendly.
Which Nigerian foods are keto-friendly?
Several Nigerian foods can be keto-friendly when prepared thoughtfully.
These include grilled or roasted meats (suya, grilled chicken), seafood, vegetables (especially leafy greens), and certain soups and stews with keto-approved ingredients.
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