Cowpea fritters (akara)
Akara, also known as cowpea fritters, are savory, deep-fried bean cakes popular across West Africa and in Brazilian cuisine. They are made from a blended paste of peeled black-eyed peas, onions, and peppers, seasoned with salt and sometimes spices, then scooped and fried until golden and crispy. The dish is a beloved street food and breakfast staple, often served with bread, porridge, or as a side dish.
🍽️ Nutrition at a glance
Akara is a good source of plant-based protein and dietary fiber, providing a satisfying and energy-boosting meal. A typical serving is moderately high in fat due to deep-frying and offers key nutrients like folate, iron, and potassium, with a calorie range of approximately 250-350 kcal per serving.
Nutrition breakdown
| Calories | 300 kcal |
| Protein | 12 g |
| Carbs | 28 g |
| Fat | 16 g |
| Fiber | 6 g |
| Sugar | 3 g |
| Sodium | 450 mg |
| Folate | 120 µg |
| Iron | 2.5 mg |
| Potassium | 350 mg |
| Magnesium | 50 mg |
| Phosphorus | 150 mg |
| Zinc | 1.8 mg |
| Thiamine (B1) | 0.3 mg |
| Niacin (B3) | 1.5 mg |
Per 3 medium fritters (about 120 g) · estimated, varies by recipe
💡 What's interesting
Culturally, akara is a symbol of communal eating and celebration, often prepared for festivals, weddings, and family gatherings. Nutritionally, it's a clever way to boost protein intake in plant-based diets, as the cowpea base is a complete protein when paired with a grain like rice or bread.
