Healthy Eating

Eba vs Fufu – Which Is More Healthy?

Written by Collins Nwokolo

Garri and fufu are the most popular and local foods eaten by Nigerians. They are like the escorts that accompany numerous delicious soups into our bodies. It’s important to know their health benefits and risks, so we can be able to determine which is better for our body and why. There are other varieties like semo, wheat, etc., But Garri and fufu are the cheapest and commonest. That’s why today we’ll find out between Garri and fufu – which is more healthy?


I will evaluate each of them separately based on their health benefits, nutritional value, and health risks, then give my verdict. Let’s go!

First of all, what is the difference between Garri and Fufu? Cassava is used in the production of both of them. Fufu or Akpu is white, and it is prepared from cassava after allowing for fermentation and later boiled for eating with soup. While Garri is prepared after soaking and fermentation, after which it is grinded, fried and dried for storage purposes.




If they asked me to describe eba in one word, I’d proudly say ‘lifesaver.’ Because it has saved lives, garri or eba is the most popular foodstuff in the whole of West Africa. It is eaten by almost every Nigerian (especially the single boys and girls). It can be eaten anyhow and anytime.

Garri is a fine or coarse flour of different texture made from cassava tubers. When prepared with boiled water, it is called Eba. Eba is a very healthy Nigerian swallow food.

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And the best soup that goes with Garri is ewedu or ogbono soup.


The nutritional value and health benefits of Garri (eba) are:

∆ It is rich in starch.

∆ It also has a very high fiber content

∆ Garri is good on its own, but it should be eaten with soup to give a balanced diet since it is mostly an energy giving food.

Yellow Garri has more nutrients than white Garri because it is fried with palm oil.

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Health Risks

Diabetes sufferers should not take garri too, since it has a lot of sugar. or rather just reduce the quantity of garri you are eating.

What is the Glycemic index of garri? Garri has a glycemic index of 82. Hence, it will cause a rise in blood sugar levels.

It is also known to cause eye defects because of its high cyanide content.

Now let’s move on to fufu.

SEE ALSO: Healthy Nigerian Foods For Pregnancy 





If there’s one word I’ll use to describe Garri, it will be ‘energy’ because it needs energy to be swallowed and also gives energy too.

Fufu is a staple Nigerian food, and it can be eaten with any soup, (that has a lot of assorted meat). However, it takes many hours of strenuous work to prepare.

The nutritional value and health benefits of fufu are: 

1. It is also very rich in carbohydrates and can supply the body a lot of energy.

2. It is very low in cholesterol.

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3. It contains a lot of potassium.

Health Risks

Just two wraps of fufu contain more than 600 calories. That can make you very fat. Fufu has a glycemic index of 84.

It is one of the leading causes of belly fat.

So now we have evaluated both of them. This is the moment you have been waiting for. Between fufu and Garri, the most healthy food is…

Fufu! This is because it contains fewer health risks and a moderate amount of nutrition benefits.


Thanks for reading. Do you think i was wrong? Please comment on your opinion and what you think.

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About the author

Collins Nwokolo

Collins Nwokolo is a passionate blogger and an amazing writer. He is a health and fitness enthusiast who loves sharing helpful information to people.


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