Fufu
Fufu is a staple West African dish made from starchy root vegetables like yam, cassava, or plantain, which are boiled and pounded into a smooth, elastic, dough-like consistency. It is traditionally served as a neutral, starchy accompaniment to rich, flavorful soups and stews, such as egusi or groundnut soup.
🍽️ Nutrition at a glance
Fufu is a high-carbohydrate food, providing a dense source of energy, with minimal fat and protein. A typical serving (about 1 cup) contains roughly 300-400 calories, primarily from complex carbs, along with some dietary fiber and small amounts of potassium and vitamin C.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 3.5 g |
| Carbs | 72 g |
| Fat | 0.5 g |
| Fiber | 3 g |
| Sugar | 1 g |
| Sodium | 15 mg |
| Potassium | 450 mg |
| Magnesium | 35 mg |
| Phosphorus | 60 mg |
| Iron | 1.5 mg |
| Calcium | 20 mg |
| Zinc | 0.8 mg |
| Vitamin B6 | 0.15 mg |
| Folate | 25 µg |
Per 1 ball (approx. 200 g) · estimated, varies by recipe
💡 What's interesting
The unique, stretchy texture of fufu is achieved through a specific pounding technique, making it a dish traditionally eaten with the hands by pinching off a small piece and using it to scoop up soup. Nutritionally, it serves as a versatile, gluten-free energy base that complements the high-protein and vegetable-rich soups it is paired with.
