Five Unique Protein Sources Beyond Fish, Meat

Protein is a macronutrient essential for energy and maintaining body structure. Other macronutrients include carbohydrates, fat, fiber, and water, all of which the body needs in large amounts. Proteins break down into amino acids, from which the body builds the proteins it requires. 

They are necessary for tissue growth and repair and can come from plant- or animal-based sources, allowing people to choose according to preference—such as being vegetarian or omnivorous. The nutritional value of protein is indispensable.

Nigeria’s economy has fluctuated, impacting purchasing power. Nigerians often identify fish and meat as primary protein sources, as traditional diets are high in carbohydrates and relatively low in protein. Nigeria’s annual fish consumption is 1.2 million metric tonnes, though the country still relies on imports. 

Similarly, Nigeria consumes 1.5 million metric tonnes of various meats, but rising costs are making these sources seem like luxuries (Agripeller). This has led Nigerians to seek alternative proteins, notably “Ponmo” (cow skin) and “Wara” (local cheese). Research suggests that Ponmo has limited nutritional value, yet it’s a popular substitute. This trend affects Ponmo’s industrial uses, as it is also used in making bags, shoes, etc., and some animal hides carry diseases requiring disposal. Instead of cow skin, both animal- and plant-based protein alternatives can offer valuable substitutes for fish and meat. Here are five alternative protein sources:

1. Mushrooms: A rich protein source, mushrooms have existed for between 715 and 810 million years. They are a type of macrofungi, visible to the naked eye and easily harvested. Unlike other fungi, which require a microscope to view, mushrooms are accessible and cost-effective high-quality protein sources with health benefits. Both northern and southern climates in Nigeria support mushroom growth. They are low in calories, high in vitamin B, and contain small amounts of vitamin D, which helps prevent cancer. A 2018 review of meta-analyses showed that fiber intake, found in mushrooms, lowers the risk of type 2 diabetes. Despite these benefits, mushrooms are often overlooked by Nigerians. When buying mushrooms, choose firm, dry, and unbruised varieties, and store them in the refrigerator.

2. Garden Eggs: Low in calories and rich in vital nutrients like carbohydrates, proteins, fibers, and vitamins, garden eggs have been used to treat diabetes, high blood pressure, uterine problems, and skin infections. They can be eaten raw or cooked into Nigerian dishes, such as being ground and mixed with pepper for stew or used as a vegetable in eggs. Garden eggs promote weight loss due to their high fiber and low-calorie content, boost the immune system, and are rich in antioxidants. Though some find the taste bitter, their health benefits are substantial.

3. Locust Beans: Known as Iru or Ogiri among the Yoruba and Dawa dawa by the Igbo, African locust beans (Parkia biglobosa) are a staple in many Nigerian dishes. They contain high levels of lipid (29%), carbohydrate (16%), and protein (35%), making them a solid protein source and a natural alternative to seasoning cubes. Locust beans are beneficial for eye health, preventing hypertension and stroke, preventing anemia, and lowering blood sugar levels. To extend their shelf life, they can be preserved by salting or drying.

4. Egusi (Melon Seeds): A protein-rich, cholesterol-free seed, egusi is also a source of essential fatty acids. It can help lower lipid levels, reducing the risk of heart disease, and contains antibacterial properties as well as antioxidants. With 27.5–28 grams of protein per serving, egusi is a prominent ingredient in Igbo and Yoruba soups.

5. Dairy Products: Dairy is another protein source, containing both whey and casein, two forms that aid in human nutrition. Whey digests easily, while casein takes longer, providing a sustained release of amino acids. Dairy protein content varies by product. Greek yogurt has a higher protein content (17g) than traditional yogurt due to multiple straining processes that increase thickness. Other protein-rich dairy products include yogurt (9g), whole milk (7.7g), and cheese (8g).

Protein can also be obtained from lentils and beans, which not only provide protein but also increase fiber intake. These alternatives can help supplement protein intake for those seeking substitutes for fish and meat.