Ackee (ripe, cooked)
fruitWest Africa
15
GI
151
kcal
2.9g
P
2.7g
Fib
AFiOS 2.0 · Ingredient Browser
86 foods. Filter, sort, compare.
Filter the African food database by research institute, region or country. Pick up to four ingredients to compare side-by-side.
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86 of 86 matching · 0/4 selected to compare
African Eggplant (S. aethiopicum)
vegetablePan-African
20
GI
27
kcal
1.1g
P
3.2g
Fib
African Yam Bean
legumeWest Africa
32
GI
343
kcal
21g
P
13g
Fib
Agbelima (fermented cassava dough)
starchWest Africa
53
GI
158
kcal
1.3g
P
2.2g
Fib
Amaranth Leaves
vegetableEast Africa
15
GI
23
kcal
2.5g
P
2.1g
Fib
Avocado
fatEast Africa
10
GI
160
kcal
2g
P
7g
Fib
Bambara Groundnut (boiled)
legumeWest Africa
30
GI
187
kcal
11g
P
8g
Fib
Bambara Groundnuts
legumeWest Africa
33
GI
367
kcal
19g
P
12g
Fib
Banku (fermented maize & cassava)
starchWest Africa
78
GI
215
kcal
4g
P
2.1g
Fib
Baobab Leaf (dried)
vegetableWest Africa
20
GI
280
kcal
14g
P
16g
Fib
Baobab Pulp
fruitWest Africa
30
GI
215
kcal
2.3g
P
45g
Fib
Beef Suya (lean)
proteinWest Africa
12
GI
220
kcal
28g
P
1g
Fib
Black-eyed Peas (Waakye)
legumeWest Africa
38
GI
116
kcal
8g
P
6.5g
Fib
Boiled Egg
proteinPan-African
0
GI
155
kcal
13g
P
0g
Fib
Boiled fresh Maize
grainPan-African
52
GI
96
kcal
3.4g
P
2.4g
Fib
Boiled Yam
starchWest Africa
54
GI
116
kcal
1.5g
P
4.1g
Fib
Brown Rice (cooked)
grainPan-African
50
GI
123
kcal
2.7g
P
1.8g
Fib
Brown-Rice Jollof
starchWest Africa
58
GI
150
kcal
3.2g
P
2.4g
Fib
Cassava — Bankye Hemaa (boiled)
starchWest Africa
46
GI
159
kcal
1.5g
P
2g
Fib
Cassava — boiled
starchWest Africa
46
GI
160
kcal
1.4g
P
1.8g
Fib
Charcoal-Grilled Tilapia
proteinWest Africa
0
GI
128
kcal
26g
P
0g
Fib
Cowpea — Asontem variety (stewed)
legumeWest Africa
35
GI
132
kcal
10g
P
7.5g
Fib
Cowpea Stew
legumeWest Africa
40
GI
130
kcal
9g
P
7g
Fib
Dawadawa (fermented locust bean)
legumeWest Africa
25
GI
311
kcal
35g
P
12g
Fib
Egusi seed (ground)
fatWest Africa
10
GI
590
kcal
28g
P
4g
Fib
Fante Kenkey (sour maize dumpling)
starchWest Africa
68
GI
198
kcal
4.2g
P
2.3g
Fib
Fermented Cassava dough (Agbelima)
starchWest Africa
55
GI
165
kcal
1.5g
P
2g
Fib
Finger Millet
grainSouthern Africa
55
GI
336
kcal
7.3g
P
11.5g
Fib
Fonio (Digitaria exilis, cooked)
grainWest Africa
49
GI
141
kcal
2.3g
P
2g
Fib
Fresh Coconut
fatEast Africa
45
GI
354
kcal
3.3g
P
9g
Fib
Fresh Tomato
vegetablePan-African
30
GI
18
kcal
0.9g
P
1.2g
Fib
Fried Cassava
starchWest Africa
70
GI
310
kcal
1.6g
P
2g
Fib
Fried Yam (Dun-Dun)
starchWest Africa
70
GI
245
kcal
1.6g
P
3.8g
Fib
Fufu (cassava + plantain)
starchWest Africa
84
GI
267
kcal
1.4g
P
1.8g
Fib
Ga Kenkey
starchWest Africa
72
GI
200
kcal
4.5g
P
2.5g
Fib
Garden Egg
vegetableWest Africa
20
GI
25
kcal
1g
P
3g
Fib
Gari (toasted cassava granules)
starchWest Africa
80
GI
357
kcal
1.5g
P
1.8g
Fib
Gari Fortified (Vit A cassava)
starchWest Africa
78
GI
355
kcal
1.6g
P
2.1g
Fib
Goat Stew Meat
proteinWest Africa
0
GI
143
kcal
27g
P
0g
Fib
Green Grams (Ndengu)
legumeEast Africa
38
GI
347
kcal
24g
P
16g
Fib
Green Plantain — boiled
starchWest Africa
40
GI
116
kcal
1.2g
P
2.3g
Fib
Grilled Chicken Thigh
proteinPan-African
0
GI
209
kcal
26g
P
0g
Fib
Groundnut — Nkatie SARI (raw)
fatWest Africa
13
GI
567
kcal
26g
P
8.5g
Fib
Guinea Fowl (roast)
proteinWest Africa
0
GI
158
kcal
30g
P
0g
Fib
Hausa Koko (fermented maize porridge)
grainWest Africa
50
GI
90
kcal
2.4g
P
1.6g
Fib
Hibiscus (Sobolo) infusion
fruitWest Africa
5
GI
6
kcal
0.1g
P
0.3g
Fib
Hibiscus calyces — dried (USDA)
fruitWest Africa
10
GI
37
kcal
0.4g
P
0.3g
Fib
Jollof Rice
starchWest Africa
75
GI
165
kcal
3.5g
P
0.8g
Fib
Kelewele (fried spiced plantain)
starchWest Africa
75
GI
270
kcal
1.5g
P
2.4g
Fib
Kontomire (cocoyam leaves)
vegetableWest Africa
15
GI
42
kcal
5g
P
3.7g
Fib
Moringa leaf — fresh (USDA)
vegetablePan-African
25
GI
64
kcal
9.4g
P
2g
Fib
Moringa Powder
vegetablePan-African
25
GI
205
kcal
27g
P
19g
Fib
Morogo (wild greens)
vegetableSouthern Africa
15
GI
36
kcal
3.5g
P
3.6g
Fib
Okra — boiled (USDA reference)
vegetablePan-African
20
GI
22
kcal
1.9g
P
3.2g
Fib
Okra (fresh)
vegetableWest Africa
20
GI
33
kcal
1.9g
P
3.2g
Fib
Orange-Flesh Sweet Potato (boiled)
starchPan-African
46
GI
86
kcal
1.6g
P
3g
Fib
Palm-Nut Soup base (abenkwan)
fatWest Africa
15
GI
240
kcal
2g
P
3g
Fib
Pawpaw (papaya)
fruitPan-African
60
GI
43
kcal
0.5g
P
1.7g
Fib
Pearl Millet porridge
grainWest Africa
55
GI
119
kcal
3.5g
P
1.3g
Fib
Plantain Chips (deep-fried)
starchWest Africa
80
GI
520
kcal
2.3g
P
3.5g
Fib
Pona Yam (D. rotundata, boiled)
starchWest Africa
51
GI
118
kcal
1.6g
P
4.3g
Fib
Pounded Yam (Iyan)
starchWest Africa
70
GI
130
kcal
1.7g
P
3.2g
Fib
Red Palm Oil
fatWest Africa
0
GI
884
kcal
0g
P
0g
Fib
Ripe Plantain — roasted (Kofi Brokeman)
starchWest Africa
68
GI
145
kcal
1.4g
P
2.5g
Fib
Ripe Plantain (boiled)
starchWest Africa
66
GI
122
kcal
1.3g
P
2.3g
Fib
Roasted Groundnuts
fatPan-African
13
GI
567
kcal
26g
P
8.5g
Fib
Roasted Maize (charcoal)
grainPan-African
60
GI
115
kcal
3.6g
P
2.8g
Fib
Sardines in olive oil
proteinPan-African
0
GI
208
kcal
25g
P
0g
Fib
Scotch Bonnet Pepper
vegetableWest Africa
20
GI
40
kcal
2g
P
1.5g
Fib
Shea Butter (cooking grade)
fatWest Africa
0
GI
884
kcal
0g
P
0g
Fib
Smoked Herring
proteinWest Africa
0
GI
180
kcal
28g
P
0g
Fib
Sorghum porridge
grainSouthern Africa
60
GI
329
kcal
11g
P
7g
Fib
Soybean — Anidaso (boiled)
legumeWest Africa
18
GI
173
kcal
16.6g
P
6g
Fib
Spider Plant leaves (Cleome)
vegetableEast Africa
15
GI
34
kcal
4.8g
P
2.5g
Fib
Sukuma Wiki (collards)
vegetableEast Africa
15
GI
32
kcal
3g
P
4g
Fib
Tapioca pearls (cooked)
starchPan-African
85
GI
358
kcal
0.2g
P
0.9g
Fib
Teff (injera base)
grainEast Africa
57
GI
367
kcal
13g
P
8g
Fib
Teff Injera (sourdough)
grainEast Africa
49
GI
200
kcal
7g
P
4g
Fib
Tiger Nuts
fatWest Africa
35
GI
386
kcal
4.6g
P
33g
Fib
Tilapia fillet — cooked (USDA)
proteinPan-African
0
GI
128
kcal
26g
P
0g
Fib
Tom Brown (multigrain porridge)
grainWest Africa
52
GI
145
kcal
5g
P
3.5g
Fib
Ugali (maize)
starchEast Africa
73
GI
140
kcal
3g
P
1.5g
Fib
Ugwu (fluted pumpkin leaf)
vegetableWest Africa
15
GI
56
kcal
4g
P
4.5g
Fib
Weanimix (KMS) complementary food
grainWest Africa
55
GI
380
kcal
16g
P
5g
Fib
Yam — boiled
starchWest Africa
54
GI
116
kcal
1.5g
P
4.1g
Fib
Yam — roasted
starchWest Africa
60
GI
140
kcal
1.6g
P
4g
Fib