Nigerian Yam Porridge
Nigerian Yam Porridge, often called Asaro, is a hearty, one-pot comfort food from Nigeria made by simmering chunks of yam and sweet potato in a rich, savory sauce of tomatoes, onions, peppers, and palm oil. It's a beloved staple dish, often enriched with smoked fish, stockfish, or meat for extra depth of flavor and protein. The dish is known for its thick, stew-like consistency and is a popular meal for breakfast, lunch, or dinner.
🍽️ Nutrition at a glance
This dish is primarily high in carbohydrates from the yam and sweet potato, providing sustained energy, and it's a good source of fiber, potassium, and vitamins A and C. A typical serving can range from 400 to 600 calories, depending on the amount of palm oil and protein added.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 4.5 g |
| Carbs | 58 g |
| Fat | 3.5 g |
| Fiber | 6 g |
| Sugar | 8 g |
| Sodium | 450 mg |
| Potassium | 620 mg |
| Vitamin A | 450 µg RAE |
| Vitamin C | 18 mg |
| Calcium | 60 mg |
| Iron | 1.8 mg |
| Magnesium | 55 mg |
| Phosphorus | 90 mg |
| Vitamin B6 | 0.3 mg |
Per 1 cup (250 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a quintessential 'one-pot' meal that showcases the Nigerian talent for creating complex, satisfying flavors from simple, starchy ingredients. Nutritionally, the combination of yam and sweet potato offers a broader spectrum of vitamins and antioxidants than yam alone, making it a more nutrient-dense comfort food.
