Ogi
Ogi is a popular Nigerian fermented porridge made from fermented corn, often enriched with coconut, and sometimes sweetened or spiced. It is a staple breakfast or snack across Nigeria, typically served warm or chilled, and is known for its smooth, creamy texture and slightly tangy flavor.
🍽️ Nutrition at a glance
Ogi is primarily high in carbohydrates from the fermented corn, providing a quick source of energy, with moderate fiber and small amounts of protein from the corn and coconut. A typical serving (about 1 cup) offers roughly 150-200 calories, along with B vitamins and minerals like iron and magnesium from the fermentation process.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 3.5 g |
| Carbs | 38 g |
| Fat | 2.5 g |
| Fiber | 2 g |
| Sugar | 5 g |
| Sodium | 15 mg |
| Potassium | 280 mg |
| Magnesium | 45 mg |
| Iron | 1.8 mg |
| Phosphorus | 90 mg |
| Zinc | 0.9 mg |
| Vitamin B1 (Thiamin) | 0.3 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Folate | 35 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Ogi is deeply embedded in Nigerian daily life, often sold by street vendors and enjoyed for its probiotic benefits from natural fermentation, which can aid digestion. Nutritionally, the fermentation enhances nutrient bioavailability and adds a unique tangy profile that sets it apart from non-fermented porridges.
🍽️ Related dishes
AI estimate may be inaccurate · Terms