Trying to lose weight or build muscle in Nigeria means you’ve probably heard the word “protein” more times than you can count.
The problem? It’s often presented like a luxury—something that only comes from expensive powders, imported foods, or strict diets. Meanwhile, many people overlook the fact that some of the most accessible, affordable, and protein-rich foods are already part of everyday Nigerian meals.
You don’t need whey protein or pricey salmon to make progress. From local markets like Mile 12 to Bodija, there are plenty of budget-friendly options that can help you hit your goals without stretching your Opay account.
We are constantly doing research and analyzing the nutritional profile of our local foods to help you track your macros accurately from the everyday food we consume.
Here is a breakdown of the best high-protein foods around you, ranked by their protein content per 100g.
The Heavy Hitters: 50g+ Protein per 100g
Stockfish (Kpanla) – 70-80g: The undisputed king. Because the water is removed, it is almost pure protein.
Dry Shrimp – 60g: A powerhouse for snacking or garnishing.
Crayfish (Ground) – 55g: Don't just see it as seasoning; it's a massive protein boost.
Soya Chunks – 52g: The ultimate budget-friendly "meat" alternative for students and the fit fam on a budget.
The Lean Gains: 25g - 40g Protein per 100g
Soybeans – 36g: The gold standard for affordable plant-based protein.
Smoked Catfish – 32g: A staple that packs a massive punch in native soups.
Chicken Breast – 31g: The classic lean fitness meal.
Egusi (Ground) – 27g: Yes, your favorite soup is protein-rich!
Lean Beef – 26g: A reliable source of iron and protein.
Goat Meat (Ogunfe) – 25g: A delicious, leaner alternative to beef.
The Everyday Essentials: Under 20g Protein per 100g
Titus Fish (Mackerel)—18g: High in Omega-3s and great for heart health.
Boiled Eggs – 13g: The most convenient "grab-and-go" protein you can buy anywhere.
Get Your Personalized High-Protein Meal Plan for FREE
Knowing which foods are high in protein is one thing; knowing how to combine them into a daily menu is another. We’ve made that easy for you on the Nuwell AI app.
To get started:
Download Nuwell AI and set up your profile.
Set Your Goal: Go to your settings and add "High Protein" to your dietary goals.
Check Your Plan: Visit the Meal Plan section to see a 7-day high-protein meal plan tailored to Nigerian tastes—absolutely free.
Ready to stop guessing and start seeing results?
Download Nuwell AI today and turn your local Nigerian meals into a precision-tuned fitness plan.
