Affordable Protein Sources in Nigeria for Eating Well on a Tight Budget

Food prices are rising, but it is still possible to add affordable protein to everyday Nigerian meals. Protein helps the body build and repair tissues, maintain muscles and support immunity. Beans remain one of the most practical options. A cup of cooked beans provides roughly 15g of protein and can be eaten as porridge, ewa agoyin, akara or moi moi. Eggs are also quick and versatile, with about 6g of protein per egg. Groundnuts and egusi can boost protein intake without the cost of large portions of meat. Groundnuts provide about 26g of protein per 100g, while egusi provides roughly 24–27g. Crayfish, fish and affordable chicken parts such as wings, necks and gizzard can also add variety to meals. Try combining what is within your budget: beans with egg, egusi soup with crayfish, or groundnuts as a snack. Small, deliberate choices can help households eat more nourishing meals even when money is tight.

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