Palm Oil Soup

Ofe Oha, also known as Palm Oil Soup, is a rich and hearty soup originating from the Igbo people of southeastern Nigeria. It is characterized by its deep orange-red color from palm oil and is typically made with a variety of meats or fish, thickened with cocoyam paste (ede), and flavored with native spices like ogiri (fermented locust beans).

🍳 View the full Palm Oil Soup recipe →

🍽️ Nutrition at a glance

This dish is high in healthy fats from palm oil, which is also a significant source of Vitamin A (beta-carotene), and provides a good amount of protein from the assorted meats or fish. A typical serving can range from 400 to 600 calories, depending on the specific ingredients and portion size.

Nutrition breakdown

Calories	280 kcal
Protein	12 g
Carbs	15 g
Fat	18 g
Fiber	4 g
Sugar	2 g
Sodium	450 mg
Potassium	420 mg
Iron	3.5 mg
Vitamin A	850 IU
Vitamin C	18 mg
Calcium	60 mg
Magnesium	45 mg
Phosphorus	150 mg
Vitamin K	25 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

The use of cocoyam paste as a thickener is a unique culinary technique that gives the soup its distinctive smooth, velvety texture, differentiating it from other Nigerian soups. Nutritionally, the palm oil base makes it one of the richest natural sources of pro-Vitamin A, essential for eye health, in the West African diet.