Fufu with Groundnut Soup
Fufu with Groundnut Soup is a beloved West African staple, particularly popular in Ghana and Nigeria. It consists of a smooth, stretchy dough (fufu) made from pounded starchy vegetables like cassava, yam, or plantain, served with a rich, savory peanut-based stew (groundnut soup) often containing meat, fish, or vegetables.
🍽️ Nutrition at a glance
This is a high-energy, balanced meal. The fufu provides a significant source of complex carbohydrates for fuel, while the groundnut soup contributes healthy fats and plant-based protein. A typical serving can range from 500 to 700 calories.
Nutrition breakdown
| Calories | 620 kcal |
| Protein | 22 g |
| Carbs | 65 g |
| Fat | 30 g |
| Fiber | 6 g |
| Sugar | 8 g |
| Sodium | 480 mg |
| Potassium | 650 mg |
| Magnesium | 95 mg |
| Phosphorus | 280 mg |
| Iron | 3.5 mg |
| Zinc | 2.8 mg |
| Vitamin B6 | 0.4 mg |
| Niacin (B3) | 5.2 mg |
| Folate | 70 µg |
Per 1 bowl (approximately 500 g total: 200 g fufu, 300 g soup) · estimated, varies by recipe
💡 What's interesting
Culturally, fufu is a communal food, traditionally eaten with the hands from a shared bowl. Nutritionally, the combination of starchy fufu with protein- and fat-rich groundnut soup creates a complete, satiating meal that has sustained communities for generations.
