Fufu with Okra Soup
Fufu with Okra Soup is a beloved West African dish featuring a smooth, starchy dough (fufu) served alongside a savory, mucilaginous soup made from fresh or dried okra. The fufu, traditionally made from pounded yam, cassava, or plantains, acts as a neutral, filling base to scoop up the richly flavored soup, which often contains meat, fish, palm oil, and leafy greens. It is a staple comfort food in countries like Nigeria, Ghana, and Cameroon.
🍽️ Nutrition at a glance
This dish is high in carbohydrates from the starchy fufu, with moderate protein and fat coming from the soup's animal or plant-based proteins and palm oil. It is a good source of dietary fiber, iron, and vitamins A and C, with a typical serving providing roughly 400-600 calories.
Nutrition breakdown
| Calories | 480 kcal |
| Protein | 18 g |
| Carbs | 68 g |
| Fat | 16 g |
| Fiber | 7 g |
| Sugar | 4 g |
| Sodium | 650 mg |
| Iron | 4.2 mg |
| Vitamin A | 320 µg RAE |
| Vitamin C | 25 mg |
| Potassium | 580 mg |
| Magnesium | 65 mg |
| Folate | 85 µg |
| Vitamin B6 | 0.4 mg |
| Calcium | 75 mg |
Per 1 serving (approx. 400 g: 200 g fufu + 200 g okra soup) · estimated, varies by recipe
💡 What's interesting
The unique, slippery texture of okra soup comes from mucilage, a soluble fiber that acts as a natural thickener, while fufu is traditionally prepared by rhythmic pounding in a mortar, a communal activity that strengthens social bonds.
