For many Nigerians, a meal isn’t complete without swallows whether it’s pounded yam, eba, amala, or fufu. The Best Low-Calorie Swallows in Nigeria can support weight watchers if taken as it should be taken. But here’s the challenge: most traditional swallows are high in calories and carbohydrates, making them less ideal for people who want to lose weight, manage diabetes, or simply eat healthier.
The good news? You don’t have to give up your love for swallows. Instead, you can enjoy low-calorie swallows that keep you satisfied without piling on extra calories.
In this post, we’ll reveal the best low-calorie swallows in Nigeria, their health benefits, and how to prepare them.
1. Oatmeal Swallow (Oat Fufu)
Oat swallow is one of the healthiest alternatives for weight watchers. It’s high in fiber, aids digestion, and keeps you full for longer.
- Calories: ~150 calories per wrap (depending on portion)
- Health Benefits: Supports weight loss, lowers cholesterol, and regulates blood sugar.
- Preparation: Blend oats into flour, cook with hot water until it thickens, and mold into swallow.
Best paired with vegetable soup or okra soup.
2. Plantain Swallow (Unripe Plantain Fufu)
Unlike ripe plantains, unripe plantain swallow is low in sugar and calories. It’s rich in fiber, potassium, and resistant starch. A Very common Low-Calorie Swallows in Nigeria especially in the rural part.
- Calories: ~180 calories per serving
- Health Benefits: Great for diabetics, supports gut health, and keeps you energized.
- Preparation: Blend unripe plantains, cook with little water, and stir till it thickens.
Perfect with egusi or efo riro.
3. Sweet Potato Swallow
Sweet potato swallow is another great Low-Calorie Swallows in Nigeria option. Despite being slightly sweet, it has a lower glycemic index than yam or cassava.
- Calories: ~120–150 calories per wrap
- Health Benefits: Packed with vitamins A and C, good for digestion, and boosts immunity.
- Preparation: Boil sweet potatoes, mash, and stir into swallow form.
Goes well with ogbono or bitterleaf soup.
4. Cabbage Swallow (Keto-Friendly Option)
For those on a low-carb or keto diet, cabbage swallow is a game-changer. It’s made by blending steamed cabbage with psyllium husk for binding. This is not a common Low-Calorie Swallows in Nigeria but very nutritional.
- Calories: ~80–100 calories per serving (super low!)
- Health Benefits: Extremely low in carbs, aids weight loss, improves digestion.
- Preparation: Steam cabbage, blend, add husk powder, and cook into swallow texture.
Works with light vegetable soups or okra soup.
5. Almond Flour Swallow
This Low-Calorie Swallows in Nigeria is gaining popularity among Nigerians embracing keto diets. Almond flour swallow is nutrient-rich and gluten-free.
- Calories: ~90–110 calories per serving
- Health Benefits: Rich in healthy fats, protein, and Vitamin E. Keeps you fuller for long.
- Preparation: Mix almond flour with hot water and psyllium husk to form a swallow.
Ideal with egusi soup.
6. Ofada Rice Swallow (Brown Rice Flour)
Instead of white rice swallow, opt for Ofada rice swallow which is lower in calories and richer in fiber. A Very Nutritional Low-Calorie Swallows in Nigeria
- Calories: ~170 calories per wrap
- Health Benefits: Supports heart health, keeps blood sugar stable.
- Preparation: Grind Ofada rice into flour, cook with hot water till swallow texture forms.
Pairs beautifully with gbegiri or ewedu.
FAQs on Low-Calorie Swallows in Nigeria
Q1: Which swallow is best for weight loss in Nigeria?
Oatmeal swallow, cabbage swallow, and almond swallow are the best for weight loss.
Q2: Can diabetics eat low-calorie swallows?
Yes! Unripe plantain swallow, oat swallow, and cabbage swallow are diabetic-friendly.
Q3: What is the lowest-calorie swallow in Nigeria?
Cabbage swallow, at just ~80–100 calories per serving.
Final Thoughts
You don’t have to abandon your Nigerian food heritage because you want to eat healthy. With low-calorie swallows, you can still enjoy your favorite soups while staying fit, losing weight, or managing your blood sugar.
Next time you crave pounded yam or eba, try one of these healthy Nigerian swallow alternatives instead. www.sundry.com
