Which is the best swallow in Nigeria?

oatmeal swallow

Nigerian swallows are a popular food in Nigeria, made from starchy ingredients rolled into balls and eaten with stews or soups. Despite common misconceptions about swallows being unhealthy, they are actually nutritious and offer many health benefits. People who are looking to eat healthily or lose weight often wonder which Nigerian swallow is the healthiest.

To determine this, factors like nutrient content and calorie count need to be considered.

Nutrition Comparison

Nigeria has a variety of swallows that are nutritious and healthy for consumption. Eba, Fufu, and Akpu are among the most common swallows in Nigeria. Eba and Fufu are rich in nutrients, but Akpu is slightly more nutritious than eba.

Other healthy Nigerian swallows include pounded yam made from fresh boiled yams or yam flour, plantain swallow made from fresh plantains or plantain flour, and wheat swallow made from wheat flour. Amala is another healthy Nigerian swallow that is high in protein.

However, oatmeal swallow is the most nutrient-dense Nigerian swallow, as it contains significant amounts of essential vitamins, minerals, and antioxidant plant compounds that are beneficial to the body.

Calories Comparison

oatmeal swallow

Nigerian swallows are known to be high in calories, which can make it challenging for individuals trying to lose weight. If you’re trying to watch your calorie intake, it’s essential to understand which Nigerian swallows are lower in calories. To compare the calories in different Nigerian swallows, we can look at the following:

1 cup of Amala has 352 calories, while 1 wrap of Fufu or Akpu has 330 calories. 1 cup of eba has 360 calories, and 1 cup of pounded yam has 400 calories. On the other hand, 1 cup of semolina has 600 calories, 1 cup of tuwo masara has 450 calories, 1 cup of tuwo shinkafa has 366 calories, 1 cup of starch (Deltan swallow) has 350 calories, and 1 cup of oatmeal swallow has 280 calories.

Based on the comparison of calories in different Nigerian swallows, oatmeal swallow is the best option for weight loss.

However, it’s not just because it has the lowest calorie count, but also because it is rich in soluble fiber. This fiber helps in making one feel full faster and reducing portion size, which can lead to weight loss.


In conclusion, while all Nigerian swallows are healthy, oatmeal swallow is the healthiest as it contains nutrients, antioxidants, fiber, and supports weight loss better than other swallows in Nigeria.


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