🌍
AfricaAfrican Food for Diabetics
Jollof rice, injera, stews with low-GI alternatives. Every food rated by glycemic index with nutrition facts.
442
Total Foods
412
Low GI (≤55)
34
Avg GI
93%
Diabetes-Friendly
GI Distribution
412
Low GI (≤55)
17
Medium GI (56-69)
13
High GI (≥70)
All African Foods (442)
Suya (Spiced Beef)
100
SugarSmart
GI: 0(Low)
238.5
Cal
1.2g
Carbs
25.8g
Protein
0.5g
Fiber
Portion: 2 skewers
gemini-2026-05-11src:PeerReviewedhigh-protein
Biltong (Dried Beef, 50g)
100
SugarSmart
GI: 1(Low)
500
Cal
2g
Carbs
100g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-6validated
Biltong Dried Beef 50g
100
SugarSmart
GI: 1(Low)
500
Cal
2g
Carbs
100g
Protein
0g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Peri Peri Chicken (Grilled)
100
SugarSmart
GI: 1(Low)
165
Cal
3g
Carbs
28g
Protein
0.5g
Fiber
Portion: 1 serving (150g)
zero-gisouth-africangrilled
Suya (Grilled Meat Skewers)
100
SugarSmart
GI: 1(Low)
165
Cal
2g
Carbs
20g
Protein
0.5g
Fiber
Portion: 3 skewers (100g)
zero-gihigh-proteinnigerian
Droewors (Dried Sausage)
100
SugarSmart
GI: 1(Low)
155
Cal
1g
Carbs
22g
Protein
0g
Fiber
Portion: 40g
zero-gihigh-proteinsouth-african
Kilishi (Dried Meat Jerky)
100
SugarSmart
GI: 1(Low)
150
Cal
4g
Carbs
24g
Protein
0.5g
Fiber
Portion: 50g
zero-gihigh-proteinnigerian
Catfish (Grilled)
100
SugarSmart
GI: 1(Low)
140
Cal
0g
Carbs
24g
Protein
0g
Fiber
Portion: 1 fillet (120g)
zero-giprotein-richnigerian
Suya (West African Spiced Meat)
100
SugarSmart
GI: 1(Low)
138
Cal
2.5g
Carbs
16.3g
Protein
0.6g
Fiber
Portion: 1 serving
verified-gibatch-9cvalidated
Suya (Grilled Spiced Meat Skewers)
100
SugarSmart
GI: 1(Low)
133
Cal
2.7g
Carbs
16g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-2
Suya Spiced Beef Skewers
100
SugarSmart
GI: 1(Low)
133
Cal
2g
Carbs
16g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-19validated
Tilapia (Grilled)
100
SugarSmart
GI: 1(Low)
128
Cal
0g
Carbs
26g
Protein
0g
Fiber
Portion: 1 fillet (120g)
zero-gilean-proteinomega-3
African Grilled Suya Plain
100
SugarSmart
GI: 1(Low)
125
Cal
0g
Carbs
16.7g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-562validated
Chicken Suya Platter
100
SugarSmart
GI: 1(Low)
122
Cal
2.2g
Carbs
14.4g
Protein
0.6g
Fiber
Portion: 1 serving
verified-gibatch-26validated
Ethiopian Tibs (Lamb Sauteed)
100
SugarSmart
GI: 1(Low)
122
Cal
2.2g
Carbs
13.3g
Protein
0.6g
Fiber
Portion: 1 serving
verified-gibatch-12validated
Nyama Choma (Grilled Meat Kenya)
100
SugarSmart
GI: 1(Low)
122
Cal
1.1g
Carbs
15.6g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-5validated
Suya Platter Nigerian
100
SugarSmart
GI: 1(Low)
122
Cal
2.2g
Carbs
14.4g
Protein
0.6g
Fiber
Portion: 1 serving
verified-gibatch-28validated
African Suya Beef Af2
100
SugarSmart
GI: 1(Low)
121
Cal
0.7g
Carbs
15.7g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-54cvalidated
Suya Full Final Af
100
SugarSmart
GI: 1(Low)
117
Cal
0g
Carbs
15g
Protein
0g
Fiber
Portion: 1 serving
verified-gifinal-batchvalidated
Kitfo (Ethiopian Lean Beef)
100
SugarSmart
GI: 1(Low)
111
Cal
1.1g
Carbs
13.3g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-5validated
Kitfo Full Ethiopian
100
SugarSmart
GI: 1(Low)
111
Cal
1.1g
Carbs
12.2g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-36validated
Nyama Choma Full Set Af
100
SugarSmart
GI: 1(Low)
111
Cal
0.6g
Carbs
14.4g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-45validated
Suya Chicken (Nigerian Spiced)
100
SugarSmart
GI: 1(Low)
111
Cal
2.2g
Carbs
13.3g
Protein
0.6g
Fiber
Portion: 1 serving
verified-gibatch-23validated
Suya Mixed Grill Full Set Af
100
SugarSmart
GI: 1(Low)
111
Cal
0.6g
Carbs
13.3g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-48validated
Suya Fish Skewers
100
SugarSmart
GI: 1(Low)
107
Cal
2g
Carbs
14.7g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-32validated
Suya Fish Skewers Nigerian
100
SugarSmart
GI: 1(Low)
107
Cal
2g
Carbs
14.7g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-34validated
Suya Beef Full Plate Af
100
SugarSmart
GI: 1(Low)
106
Cal
0.6g
Carbs
13.3g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-46validated
Suya Full Platter Af
100
SugarSmart
GI: 1(Low)
105
Cal
1.5g
Carbs
13g
Protein
0.5g
Fiber
Portion: 1 serving
verified-gibatch-38validated
Tibs (Ethiopian Sauteed Meat)
100
SugarSmart
GI: 1(Low)
105
Cal
2g
Carbs
13g
Protein
0.5g
Fiber
Portion: 1 serving
verified-gibatch-2
Suya Chicken Skewers Full Af
100
SugarSmart
GI: 1(Low)
100
Cal
0.6g
Carbs
13.8g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-49validated
Piri Piri Chicken + Coleslaw
100
SugarSmart
GI: 1(Low)
96
Cal
2.4g
Carbs
11.2g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-5validated
Grilled Prawns Piri Piri (Mozambique)
100
SugarSmart
GI: 1(Low)
93
Cal
2g
Carbs
14.7g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-23validated
Grilled Tilapia (West African Style)
100
SugarSmart
GI: 1(Low)
83
Cal
1.1g
Carbs
14.4g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-20validated
African Grilled Tilapia Af2
100
SugarSmart
GI: 1(Low)
75
Cal
0g
Carbs
13.8g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-54cvalidated
Moringa Tea
100
SugarSmart
GI: 1(Low)
5
Cal
1g
Carbs
0.5g
Protein
0.5g
Fiber
Portion: 250ml
zero-ginigeriansuperfood
Kenyan Black Tea (Sugar-Free)
99
SugarSmart
GI: 1(Low)
2
Cal
0g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
zero-gikenyantraditional
Rooibos Tea
99
SugarSmart
GI: 1(Low)
2
Cal
0g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
zero-gisouth-africancaffeine-free
Tibs Full Ethiopian Af
99
SugarSmart
GI: 5(Low)
100
Cal
1g
Carbs
12g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-39validated
Doro Tibs Full Af
100
SugarSmart
GI: 5(Low)
95
Cal
1.5g
Carbs
11g
Protein
0.5g
Fiber
Portion: 1 serving
verified-gibatch-41validated
Grilled Tilapia Full Set Af
100
SugarSmart
GI: 5(Low)
78
Cal
0.6g
Carbs
13.3g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-43validated
African Sukuma Wiki Plain
100
SugarSmart
GI: 5(Low)
17
Cal
1.7g
Carbs
1.7g
Protein
1.7g
Fiber
Portion: 1 serving
verified-gibatch-563validated
Berbere Spice Blend
99
SugarSmart
GI: 5(Low)
15
Cal
3g
Carbs
0.5g
Protein
1g
Fiber
Portion: 1 tsp (5g)
very-low-giethiopiananti-inflammatory
Egusi Full Plate Af
99
SugarSmart
GI: 8(Low)
72
Cal
1.6g
Carbs
4.8g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-40validated
Tilapia Yassa Full Set Af
98
SugarSmart
GI: 8(Low)
68
Cal
1.4g
Carbs
9.1g
Protein
0.5g
Fiber
Portion: 1 serving
verified-gibatch-47validated
Kontomire Full Set Af
98
SugarSmart
GI: 8(Low)
48
Cal
1.6g
Carbs
3.2g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-42validated
Suya Spice (Yaji)
96
SugarSmart
GI: 8(Low)
20
Cal
3g
Carbs
1g
Protein
0.5g
Fiber
Portion: 1 tsp (5g)
very-low-ginigeriangroundnut
Egusi Seeds (Ground)
100
SugarSmart
GI: 10(Low)
580
Cal
9g
Carbs
28g
Protein
3g
Fiber
Portion: 2 tbsp (20g)
very-low-giprotein-richnigerian
Roasted Pumpkin Seeds with Chili Dust
100
SugarSmart
GI: 10(Low)
560
Cal
15g
Carbs
30g
Protein
8g
Fiber
Portion: 1 handful (30g)
high_proteinhigh_fiberlow_carb
Grilled Suya Chicken + Garden Salad
100
SugarSmart
GI: 10(Low)
280
Cal
6g
Carbs
30g
Protein
3g
Fiber
Portion: 1 plate
complete-mealnigeriangrilled
Grilled Catfish + Steamed Spinach
100
SugarSmart
GI: 10(Low)
260
Cal
4g
Carbs
28g
Protein
3g
Fiber
Portion: 1 plate
complete-mealnigerianomega-3
South African Grilled Chicken Breast with Rooibos Spice Rub + Steamed Broccoli
100
SugarSmart
GI: 10(Low)
120
Cal
4g
Carbs
22g
Protein
2g
Fiber
Portion: Plate (250g)
high_proteinlow_carbgluten_free
Suya Wrap (Lettuce Nigerian)
98
SugarSmart
GI: 10(Low)
111
Cal
2.2g
Carbs
12.2g
Protein
0.6g
Fiber
Portion: 1 serving
verified-gibatch-22validated
SA Braai Chicken Full Veg
98
SugarSmart
GI: 10(Low)
88
Cal
2.4g
Carbs
10.4g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-34validated
South African Braai Chicken + Veg
98
SugarSmart
GI: 10(Low)
88
Cal
2.4g
Carbs
10.4g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-32validated
Chicken Yassa Full Set Af
97
SugarSmart
GI: 10(Low)
72
Cal
1.6g
Carbs
8.8g
Protein
0.4g
Fiber
Portion: 1 serving
verified-gibatch-44validated
Egusi Soup (Melon Seed + Spinach)
98
SugarSmart
GI: 10(Low)
72
Cal
2.4g
Carbs
4.8g
Protein
1.6g
Fiber
Portion: 1 serving
verified-gibatch-2
Moringa Leaves (Steamed)
100
SugarSmart
GI: 10(Low)
64
Cal
8g
Carbs
9g
Protein
2g
Fiber
Portion: 1 cup (50g)
very-low-gisuperfoodnigerian
Ndole (Cameroon Bitter Leaf + Prawn)
98
SugarSmart
GI: 10(Low)
64
Cal
2.4g
Carbs
5.6g
Protein
1.6g
Fiber
Portion: 1 serving
verified-gibatch-2
Ogbono Soup
97
SugarSmart
GI: 10(Low)
64
Cal
1.6g
Carbs
4.8g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-7validated
Nigerian Pepper Soup (Fish)
96
SugarSmart
GI: 10(Low)
40
Cal
1.3g
Carbs
6g
Protein
0.3g
Fiber
Portion: 1 serving
verified-gibatch-12validated
Ginger Beer (Sugar-Free)
94
SugarSmart
GI: 10(Low)
10
Cal
2g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
very-low-gisouth-africanrefreshing
Sobolo (Ghanaian Hibiscus Drink, SF)
94
SugarSmart
GI: 10(Low)
10
Cal
2g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
very-low-gighanaianspiced
Bissap (West African Hibiscus, SF)
94
SugarSmart
GI: 10(Low)
8
Cal
2g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
very-low-gisenegaleseantioxidant
Karkade (Sudanese Hibiscus Tea)
94
SugarSmart
GI: 10(Low)
8
Cal
2g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
very-low-gisudaneseblood-pressure
Zobo (Hibiscus Tea, Sugar-Free)
94
SugarSmart
GI: 10(Low)
8
Cal
2g
Carbs
0g
Protein
0g
Fiber
Portion: 250ml
very-low-ginigerianantioxidant
Moroccan Harissa Chicken
96
SugarSmart
GI: 12(Low)
100
Cal
2g
Carbs
13g
Protein
0.5g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Moroccan Fish Chermoula
97
SugarSmart
GI: 12(Low)
90
Cal
3g
Carbs
11g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-32validated
Yassa Poulet (Senegalese Onion Chicken)
96
SugarSmart
GI: 12(Low)
80
Cal
3.2g
Carbs
9.6g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-14validated
Ndole Full Cameroon
97
SugarSmart
GI: 12(Low)
71
Cal
2.1g
Carbs
5.7g
Protein
1.4g
Fiber
Portion: 1 serving
verified-gibatch-27validated
West African Pepper Soup Goat
95
SugarSmart
GI: 12(Low)
53
Cal
1.3g
Carbs
6g
Protein
0.3g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Boiled Groundnuts
99
SugarSmart
GI: 14(Low)
130
Cal
8g
Carbs
6g
Protein
3g
Fiber
Portion: 1 cup (80g)
very-low-giprotein-richghanaian
Ayib (Ethiopian Cottage Cheese)
94
SugarSmart
GI: 14(Low)
98
Cal
3g
Carbs
11g
Protein
0g
Fiber
Portion: 0.5 cup (100g)
very-low-giethiopianprotein-rich
Egusi Soup (Melon Seed)
100
SugarSmart
GI: 15(Low)
311.9
Cal
8.2g
Carbs
12.4g
Protein
3.2g
Fiber
Portion: 1 bowl
gemini-2026-05-11src:USDA-FDClow-carb
Maafe Peanut Dip + Veg Sticks
98
SugarSmart
GI: 15(Low)
175
Cal
10g
Carbs
7.5g
Protein
2.5g
Fiber
Portion: 1 serving
verified-gibatch-13validated
Mozambican Grilled Piri‑Piri Chicken with Steamed Broccoli (Small)
97
SugarSmart
GI: 15(Low)
130
Cal
2g
Carbs
20g
Protein
1g
Fiber
Portion: 1 plate (200g)
high_proteinlow_carblow_gi
Sosatie (SA Kebab)
95
SugarSmart
GI: 15(Low)
110
Cal
4g
Carbs
12g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-7validated
Garden Egg (African Eggplant) + Groundnut Paste
98
SugarSmart
GI: 15(Low)
90
Cal
8g
Carbs
4g
Protein
3g
Fiber
Portion: 2 pieces + paste (80g)
very-low-ginigerianantioxidant
Fish Yassa (Senegalese Onion)
94
SugarSmart
GI: 15(Low)
82
Cal
2.7g
Carbs
10g
Protein
0.5g
Fiber
Portion: 1 serving
verified-gibatch-20validated
Doro Wot (Ethiopian Chicken Stew)
94
SugarSmart
GI: 15(Low)
80
Cal
3.2g
Carbs
8.8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-2
Groundnut Soup (Peanut Chicken)
94
SugarSmart
GI: 15(Low)
80
Cal
3.3g
Carbs
6.7g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-2
Maafe Full Plate Af
94
SugarSmart
GI: 15(Low)
77
Cal
2.3g
Carbs
6.2g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-40validated
Doro Wot Final Af
93
SugarSmart
GI: 15(Low)
62
Cal
1.5g
Carbs
6.2g
Protein
0.4g
Fiber
Portion: 1 serving
verified-gifinal-batchvalidated
Kontomire Stew (Cocoyam Leaf)
95
SugarSmart
GI: 15(Low)
56
Cal
3.2g
Carbs
4g
Protein
1.6g
Fiber
Portion: 1 serving
verified-gibatch-7validated
Gomen (Ethiopian Collard Greens)
99
SugarSmart
GI: 15(Low)
45
Cal
6g
Carbs
3g
Protein
3.5g
Fiber
Portion: 1 cup (120g)
very-low-giethiopianiron-rich
Okra (Fresh)
98
SugarSmart
GI: 15(Low)
33
Cal
7g
Carbs
2g
Protein
3.2g
Fiber
Portion: 1 cup (100g)
very-low-giblood-sugar-loweringnigerian
Sukuma Wiki (Collard Greens)
98
SugarSmart
GI: 15(Low)
32
Cal
5g
Carbs
2.5g
Protein
3g
Fiber
Portion: 1 cup (100g)
very-low-gikenyaniron-rich
Kachumbari Salad
94
SugarSmart
GI: 15(Low)
23
Cal
4.2g
Carbs
1.1g
Protein
1.5g
Fiber
Portion: 1 cup
gemini-2026-05-11src:USDA-FDClow-carb
Morogo (Braised Greens) + Grilled Chicken + Salad
100
SugarSmart
GI: 18(Low)
300
Cal
10g
Carbs
28g
Protein
5g
Fiber
Portion: 1 plate
complete-mealsouth-africaniron-rich
Pepper Soup (Goat Meat) + Vegetables
100
SugarSmart
GI: 18(Low)
290
Cal
8g
Carbs
26g
Protein
3g
Fiber
Portion: 1 bowl
complete-mealnigerianspicy
Roasted Groundnuts
97
SugarSmart
GI: 18(Low)
160
Cal
6g
Carbs
7g
Protein
3g
Fiber
Portion: handful (30g)
very-low-giprotein-richnigerian
Chicken Muamba (Angolan)
93
SugarSmart
GI: 18(Low)
88
Cal
3.2g
Carbs
8.8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-19validated
Peanut Butter Stew (Sierra Leone)
93
SugarSmart
GI: 18(Low)
88
Cal
3.2g
Carbs
6.4g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-32validated
Peanut Stew Sierra Leone
93
SugarSmart
GI: 18(Low)
88
Cal
3.2g
Carbs
6.4g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-34validated
Tagine Chicken + Olive
93
SugarSmart
GI: 18(Low)
88
Cal
3.2g
Carbs
8.8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-9cvalidated
Senegalese Fish Yassa
93
SugarSmart
GI: 18(Low)
72
Cal
3.2g
Carbs
8.8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Peanut Soup (West African)
92
SugarSmart
GI: 18(Low)
67
Cal
3.3g
Carbs
4.7g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-9cvalidated
Chakalaka (Spicy Veg Relish)
93
SugarSmart
GI: 18(Low)
40
Cal
6.7g
Carbs
1.3g
Protein
2g
Fiber
Portion: 1 serving
verified-gibatch-5validated
Grilled Prawns + Pilau Spiced Vegetables
100
SugarSmart
GI: 20(Low)
290
Cal
12g
Carbs
26g
Protein
4g
Fiber
Portion: 1 plate
complete-mealkenyancoastal
Vegetable Edikang Ikong Soup + Fish
100
SugarSmart
GI: 20(Low)
280
Cal
10g
Carbs
26g
Protein
6g
Fiber
Portion: 1 plate
complete-mealnigeriansuperfood
Biltong (Dried Cured Meat)
98
SugarSmart
GI: 20(Low)
260
Cal
0g
Carbs
50g
Protein
0g
Fiber
Portion: Snack
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Biltong (Chicken)
97
SugarSmart
GI: 20(Low)
220
Cal
0g
Carbs
45g
Protein
0g
Fiber
Portion: Snack
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Efo Riro (Spinach Stew)
100
SugarSmart
GI: 20(Low)
197.6
Cal
6.4g
Carbs
14.2g
Protein
4.5g
Fiber
Portion: 1 bowl
gemini-2026-05-11src:PeerReviewedlow-carb
Spiced Pumpkin Seed Mix (Snack)
98
SugarSmart
GI: 20(Low)
170
Cal
10g
Carbs
9g
Protein
4g
Fiber
Portion: 1 handful (25g)
high_fathigh_proteinlow_gi
Kuli Kuli (Groundnut Cake)
96
SugarSmart
GI: 20(Low)
165
Cal
8g
Carbs
8g
Protein
3g
Fiber
Portion: 3 pieces (40g)
very-low-giprotein-richnigerian
Spiced Grilled Tilapia with Steamed African Leafy Greens (Dinner)
92
SugarSmart
GI: 20(Low)
90
Cal
2g
Carbs
10g
Protein
1g
Fiber
Portion: 1 plate (250g)
high_proteinlow_carblow_gi
Steamed Cabbage with Smoked Fish (Side)
94
SugarSmart
GI: 20(Low)
90
Cal
5g
Carbs
10g
Protein
2g
Fiber
Portion: 1 plate (180g)
high_proteinlow_carblow_gi
Ethiopian Collard Greens (Gomen) with Tofu (Steamed)
95
SugarSmart
GI: 20(Low)
65
Cal
5.5g
Carbs
7g
Protein
3g
Fiber
Portion: 1 bowl (180g)
high_proteinhigh_fiberlow_carb
Tamarind Juice (Sugar-Free)
89
Smart
GI: 20(Low)
25
Cal
6g
Carbs
0.3g
Protein
0.5g
Fiber
Portion: 200ml
very-low-gighanaiantangy
Chicken Yassa + Steamed Vegetables
100
SugarSmart
GI: 22(Low)
310
Cal
14g
Carbs
26g
Protein
4g
Fiber
Portion: 1 plate
complete-mealsenegaleselemon
Grilled Fish + Chakalaka + Steamed Greens
100
SugarSmart
GI: 22(Low)
300
Cal
14g
Carbs
28g
Protein
5g
Fiber
Portion: 1 plate
complete-mealsouth-africanlow-gi
Kenyan Fish Stew + Steamed Cabbage + Kachumbari
100
SugarSmart
GI: 22(Low)
300
Cal
12g
Carbs
26g
Protein
4g
Fiber
Portion: 1 plate
complete-mealkenyanomega-3
Roasted Cashews (African)
90
SugarSmart
GI: 22(Low)
155
Cal
9g
Carbs
5g
Protein
1g
Fiber
Portion: handful (30g)
very-low-gihealthy-fatsghanaian
Mafe (Senegalese Peanut Beef)
90
SugarSmart
GI: 22(Low)
93
Cal
4.3g
Carbs
7.1g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-14validated
Mafe Poulet (Senegal Peanut Chicken)
91
SugarSmart
GI: 22(Low)
86
Cal
3.6g
Carbs
7.9g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-24validated
Braai Chicken + Roasted Butternut + Salad
99
SugarSmart
GI: 25(Low)
320
Cal
18g
Carbs
28g
Protein
4g
Fiber
Portion: 1 plate
complete-mealsouth-africangrilled
Grilled Tilapia + Steamed Vegetables
99
SugarSmart
GI: 25(Low)
280
Cal
10g
Carbs
30g
Protein
4g
Fiber
Portion: 1 plate
complete-meallow-giomega-3
Baobab Fruit Powder
100
SugarSmart
GI: 25(Low)
250
Cal
50g
Carbs
3g
Protein
44g
Fiber
Portion: 1 tbsp (10g)
low-gisuperfoodvitamin-c
Grilled Peri-Peri Turkey Kebabs with Roasted Cauliflower
95
SugarSmart
GI: 25(Low)
130
Cal
2g
Carbs
22g
Protein
3g
Fiber
Portion: 2 kebabs (150g)
high_proteinlow_gilow_carb
Grilled Tilapia with African Spinach (Amaranth) and Tomato Salsa
92
SugarSmart
GI: 25(Low)
120
Cal
4g
Carbs
15g
Protein
2g
Fiber
Portion: 1 fillet with veggies (200g)
high_proteinlow_carblow_gi
Grilled Tilapia with Steamed African Spinach (Terere) (Small)
89
Smart
GI: 25(Low)
115
Cal
2g
Carbs
12g
Protein
1g
Fiber
Portion: 1 plate (200g)
high_proteinhigh_fiberlow_carb
Kenyan Grilled Tilapia with Sukuma Wiki (Collard Greens) (Small)
95
SugarSmart
GI: 25(Low)
110
Cal
5g
Carbs
18g
Protein
3g
Fiber
Portion: Plate (200g)
high_proteinlow_carbgluten_free
Maafe (Peanut Stew, West African)
89
Smart
GI: 25(Low)
96
Cal
5.6g
Carbs
7.2g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-5validated
Cucumber & Carrot Sticks with Tahini Dip (Snack)
92
SugarSmart
GI: 25(Low)
80
Cal
8g
Carbs
3g
Protein
3g
Fiber
Portion: 1 plate (120g)
low_carbhigh_fiberlow_gi
Doro Wot Full Set Af
88
Smart
GI: 25(Low)
73
Cal
4g
Carbs
6g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-38validated
Baobab Juice (Sugar-Free)
87
Smart
GI: 25(Low)
35
Cal
8g
Carbs
0.5g
Protein
1g
Fiber
Portion: 250ml
low-givitamin-cafrican
Chicken Shawarma (African Style)
87
Smart
GI: 28(Low)
118
Cal
7.3g
Carbs
10g
Protein
0.9g
Fiber
Portion: 1 serving
verified-gibatch-22validated
Nigerian Grilled Tilapia with Avocado & Tomato Salsa
90
SugarSmart
GI: 28(Low)
110
Cal
5g
Carbs
15.2g
Protein
2g
Fiber
Portion: 1 plate (300g)
high_proteinlow_carbhealthy_fats
Shakshuka African Style
88
Smart
GI: 28(Low)
110
Cal
5g
Carbs
7g
Protein
1.5g
Fiber
Portion: 1 serving
north-africaneggtomato
Shakshuka (North African)
88
Smart
GI: 28(Low)
100
Cal
5g
Carbs
7g
Protein
1.5g
Fiber
Portion: 1 serving
verified-gibatch-5validated
Poulet DG Cameroon Af
86
Smart
GI: 28(Low)
85
Cal
3.8g
Carbs
7.7g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-41validated
Cape Malay Curry (Chicken)
87
Smart
GI: 28(Low)
80
Cal
4g
Carbs
8.8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-6validated
Cape Malay Curry Chicken
87
Smart
GI: 28(Low)
80
Cal
4g
Carbs
8.8g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-7validated
Injera Tibs Full Set Af
87
Smart
GI: 28(Low)
79
Cal
4.3g
Carbs
6.4g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-46validated
Jollof Full Final Af
85
Smart
GI: 28(Low)
69
Cal
5.4g
Carbs
3.8g
Protein
0.4g
Fiber
Portion: 1 serving
verified-gifinal-batchvalidated
Ethiopian Misir Wot Lentil
90
SugarSmart
GI: 28(Low)
64
Cal
8.8g
Carbs
4g
Protein
2.8g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Roasted Pumpkin Seed & Sesame Mix (Handful)
100
SugarSmart
GI: 30(Low)
560
Cal
15g
Carbs
30g
Protein
10g
Fiber
Portion: 1 handful (30g)
high_proteinhigh_fiberlow_carb
Roasted Pumpkin Seed Snack
100
SugarSmart
GI: 30(Low)
550
Cal
20g
Carbs
30g
Protein
10g
Fiber
Portion: Small handful (30g)
high_proteinhigh_fiberlow_carb
Bambara Groundnut Roasted Snack (Small)
100
SugarSmart
GI: 30(Low)
350
Cal
30g
Carbs
20g
Protein
8g
Fiber
Portion: 1 handful (30g)
high_proteinhigh_fiberlow_carb
Roasted Chickpea & Pumpkin Seed Snack
99
SugarSmart
GI: 30(Low)
287
Cal
22g
Carbs
15g
Protein
7g
Fiber
Portion: 1 small cup (50g)
high_proteinhigh_fiberlow_gi
Vegetable Potjie + Steamed Greens
95
SugarSmart
GI: 30(Low)
280
Cal
24g
Carbs
10g
Protein
6g
Fiber
Portion: 1 plate
complete-mealsouth-africanslow-cooked
Kitfo (Lean Minced Raw Beef)
88
Smart
GI: 30(Low)
270
Cal
1g
Carbs
30g
Protein
0g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Kapenta (Fried Small Fish)
89
Smart
GI: 30(Low)
250
Cal
3g
Carbs
35g
Protein
0g
Fiber
Portion: Snack/Side
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Piri Piri Chicken (Spicy Grilled Chicken)
90
SugarSmart
GI: 30(Low)
250
Cal
2g
Carbs
30g
Protein
1g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Grilled Lamb Kebabs with Roasted Okra (Dinner)
92
SugarSmart
GI: 30(Low)
180
Cal
5g
Carbs
22g
Protein
3g
Fiber
Portion: 2 kebabs + okra (250g)
high_proteinlow_carblow_gi
Grilled Chicken Breast with Avocado Salad (Lunch)
95
SugarSmart
GI: 30(Low)
150
Cal
5g
Carbs
25g
Protein
4g
Fiber
Portion: 1 plate (220g)
high_proteinhigh_fiberlow_carb
Grilled Chicken Kebabs with Roasted Eggplant
90
SugarSmart
GI: 30(Low)
150
Cal
5g
Carbs
20g
Protein
2g
Fiber
Portion: 1 serving (200g)
high_proteinlow_carblow_gi
Moin Moin
95
SugarSmart
GI: 30(Low)
146.2
Cal
14.2g
Carbs
8.4g
Protein
5.8g
Fiber
Portion: 1 piece
gemini-2026-05-11src:PeerReviewedhigh-fiber
Baked Tilapia with African Spice Rub and Sautéed Kale (Dinner)
90
SugarSmart
GI: 30(Low)
140
Cal
4g
Carbs
22g
Protein
2g
Fiber
Portion: 1 fillet + kale (200g)
high_proteinlow_carblow_gi
Kashata (Coconut Peanut Bar, SF)
87
Smart
GI: 30(Low)
140
Cal
12g
Carbs
5g
Protein
2g
Fiber
Portion: 1 bar (30g)
low-gikenyanprotein-rich
Moin Moin (Steamed Bean Pudding)
94
SugarSmart
GI: 30(Low)
133
Cal
13.3g
Carbs
10g
Protein
5g
Fiber
Portion: 1 serving
nigerianbeansteamed
Grilled Harissa Chicken with Roasted Eggplant and Chickpea Salad
94
SugarSmart
GI: 30(Low)
130
Cal
10g
Carbs
12g
Protein
5g
Fiber
Portion: 1 plate (300g)
high_proteinhigh_fiberlow_carb
Grilled Peri‑Peri Chicken with Roasted Eggplant (Mozambican)
90
SugarSmart
GI: 30(Low)
130
Cal
5g
Carbs
20g
Protein
2g
Fiber
Portion: 1 plate (200g)
high_proteinlow_carblow_gi
Nigerian Grilled Tilapia with Avocado Salsa
90
SugarSmart
GI: 30(Low)
130
Cal
5g
Carbs
20g
Protein
2g
Fiber
Portion: 1 serving (180g)
high_proteinlow_carbhealthy_fats
Roasted Chickpea and Avocado Salad with Lemon‑tahini Dressing (Snack)
91
SugarSmart
GI: 30(Low)
130
Cal
10g
Carbs
5g
Protein
4g
Fiber
Portion: 1 cup (150g)
high_fiberhigh_proteinlow_carb
Grilled Sardines with Chermoula (Small)
90
SugarSmart
GI: 30(Low)
115
Cal
2g
Carbs
18g
Protein
2g
Fiber
Portion: 1 plate (200g)
high_proteinlow_carbomega_3
Roasted Chickpea and Kale Salad with Berbere Vinaigrette
97
SugarSmart
GI: 30(Low)
110
Cal
15g
Carbs
6g
Protein
7g
Fiber
Portion: 1 bowl (150g)
high_fiberhigh_proteinlow_carb
Ethiopian Azifa (Cold Lentil Salad) (Medium)
91
SugarSmart
GI: 30(Low)
95
Cal
13g
Carbs
6g
Protein
4g
Fiber
Portion: 1 cup (150g)
high_fiberhigh_proteinlow_carb
Grilled Mackerel with Okra Tomato Stew
91
SugarSmart
GI: 30(Low)
95
Cal
8g
Carbs
13g
Protein
3g
Fiber
Portion: 1 plate (250g)
high_proteinhigh_fiberlow_gi
Grilled Tilapia with Steamed Okra and Tomato Salsa
88
Smart
GI: 30(Low)
95
Cal
5g
Carbs
12g
Protein
2g
Fiber
Portion: 1 plate (300g)
high_proteinlow_carblow_gi
Grilled Tilapia with Sukuma Wiki (Collard Greens)
89
Smart
GI: 30(Low)
95
Cal
3g
Carbs
12g
Protein
2.5g
Fiber
Portion: 1 plate (200g)
high_proteinhigh_fiberlow_carb
Pepper-Infused Cottage Cheese and Cucumber Salad
86
Smart
GI: 30(Low)
90
Cal
4g
Carbs
12g
Protein
1g
Fiber
Portion: 1 bowl (150g)
high_proteinlow_carblow_fat
Ghanaian Red Red Bean Stew
89
Smart
GI: 30(Low)
80
Cal
10.4g
Carbs
4g
Protein
3.2g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Grilled Nile Perch with Okra & Tomato
88
Smart
GI: 30(Low)
80
Cal
4g
Carbs
11g
Protein
2g
Fiber
Portion: 1 fillet with vegetables (200g)
high_proteinlow_carblow_gi
Tunisian Salad (Mechouia variant)
91
SugarSmart
GI: 30(Low)
75
Cal
10g
Carbs
3g
Protein
4g
Fiber
Portion: Side/Salad
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Shiro Wot (Chickpea Stew)
87
Smart
GI: 30(Low)
64
Cal
8g
Carbs
3.2g
Protein
2.4g
Fiber
Portion: 1 serving
verified-gibatch-7validated
Morogo (Wild Spinach/Greens)
89
Smart
GI: 30(Low)
40
Cal
2g
Carbs
4g
Protein
3g
Fiber
Portion: Side dish
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Okra Soup + Grilled Turkey + Plantain (Green)
96
SugarSmart
GI: 32(Low)
310
Cal
20g
Carbs
26g
Protein
5g
Fiber
Portion: 1 plate
complete-mealnigeriantraditional
Ndole (Bitterleaf Stew) + Plantain (Green)
93
SugarSmart
GI: 32(Low)
300
Cal
22g
Carbs
14g
Protein
5g
Fiber
Portion: 1 plate
complete-mealcamerooniantraditional
Akara (Black-Eyed Pea Fritters, 3pc)
93
SugarSmart
GI: 32(Low)
180
Cal
18g
Carbs
10g
Protein
5g
Fiber
Portion: 1 serving
nigerianfritterprotein
Tigernuts (Aya)
93
SugarSmart
GI: 32(Low)
120
Cal
18g
Carbs
2g
Protein
6g
Fiber
Portion: handful (30g)
low-gihigh-fibernigerian
Tajine (Lamb Prune Almond)
84
Smart
GI: 32(Low)
100
Cal
6.4g
Carbs
7.1g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-14validated
Moroccan Chickpea & Spinach Stew (Medium)
91
SugarSmart
GI: 32(Low)
95
Cal
12.5g
Carbs
5.8g
Protein
4.6g
Fiber
Portion: 1 bowl (250g)
high_proteinhigh_fiberlow_carb
Doro Wot Full + Injera
84
Smart
GI: 32(Low)
93
Cal
6.4g
Carbs
7.1g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-28validated
Bobotie South African Mince
84
Smart
GI: 32(Low)
88
Cal
4g
Carbs
7.2g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Injera Combo Plate Full
84
Smart
GI: 32(Low)
87
Cal
6.7g
Carbs
4.7g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gibatch-35validated
Jollof Rice Chicken Full Brown Af
83
Smart
GI: 32(Low)
79
Cal
5.7g
Carbs
5g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-48validated
Potjiekos (SA Stew)
84
Smart
GI: 32(Low)
71
Cal
5g
Carbs
6.4g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-7validated
Mango Sorbet (Sugar-Free)
83
Smart
GI: 32(Low)
60
Cal
14g
Carbs
0.5g
Protein
1g
Fiber
Portion: 1 scoop (80g)
low-gisugar-freerefreshing
Grilled Chicken + Steamed Okra + Plantain (Green)
94
SugarSmart
GI: 35(Low)
320
Cal
22g
Carbs
28g
Protein
5g
Fiber
Portion: 1 plate
complete-meallow-ginigerian
Matoke (Green Banana Stew) + Grilled Chicken
90
SugarSmart
GI: 35(Low)
320
Cal
28g
Carbs
24g
Protein
4g
Fiber
Portion: 1 plate
complete-mealugandantraditional
Suya (Beef Skewers)
86
Smart
GI: 35(Low)
285
Cal
5g
Carbs
25g
Protein
1g
Fiber
Portion: Snack/Appetizer
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Chermoula Fish (Moroccan Spiced Fish)
87
Smart
GI: 35(Low)
180
Cal
3g
Carbs
28g
Protein
1g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Ethiopian Roasted Chickpea Snack (Berbere-spiced)
95
SugarSmart
GI: 35(Low)
180
Cal
20g
Carbs
8g
Protein
7g
Fiber
Portion: 1 small pack (30g)
high_fiberhigh_proteinlow_gi
South African Milk Tart (Small Sugar Free)
80
Smart
GI: 35(Low)
175
Cal
20g
Carbs
5g
Protein
0g
Fiber
Portion: 1 serving
verified-gibatch-12validated
Chicken Tagine with Olives and Zucchini (Dinner)
89
Smart
GI: 35(Low)
160
Cal
6g
Carbs
20g
Protein
3g
Fiber
Portion: 1 plate (220g)
high_proteinlow_carblow_gi
Roasted Chickpeas (North African Spice) (Snack)
97
SugarSmart
GI: 35(Low)
160
Cal
20g
Carbs
8g
Protein
8g
Fiber
Portion: 1 cup (30g)
high_fiberhigh_proteinlow_gi
Grilled Sardines with Okra Tomato Relish
87
Smart
GI: 35(Low)
150
Cal
5g
Carbs
18g
Protein
2g
Fiber
Portion: 1 plate (220g)
high_proteinlow_gilow_carb
Moi Moi (Steamed Bean Pudding)
89
Smart
GI: 35(Low)
145
Cal
16g
Carbs
10g
Protein
4g
Fiber
Portion: 1 serving (150g)
low-gisteamedprotein-rich
Yogurt with Baobab Powder and Almonds (Breakfast)
86
Smart
GI: 35(Low)
130
Cal
12g
Carbs
7g
Protein
3g
Fiber
Portion: 1 bowl (200g)
high_proteinhigh_fiberlow_gi
Coconut Candy (Sugar-Free)
85
Smart
GI: 35(Low)
120
Cal
10g
Carbs
2g
Protein
3g
Fiber
Portion: 3 pieces (30g)
low-gisugar-freesouth-african
Moroccan Chickpea & Spinach Tagine (Stew)
90
SugarSmart
GI: 35(Low)
120
Cal
14g
Carbs
6g
Protein
5g
Fiber
Portion: 1 bowl (250g)
high_fiberhigh_proteinlow_carb
Nigerian Breakfast Akara + Pap
85
Smart
GI: 35(Low)
111
Cal
10g
Carbs
5.6g
Protein
2.2g
Fiber
Portion: 1 serving
verified-gibatch-29validated
Baobab Yogurt Parfait with Chia Seeds (Breakfast)
92
SugarSmart
GI: 35(Low)
110
Cal
12g
Carbs
5g
Protein
6g
Fiber
Portion: 1 cup (200g)
high_fiberlow_giprobiotic
Fonio (Cooked)
84
Smart
GI: 35(Low)
110
Cal
22g
Carbs
3g
Protein
2.5g
Fiber
Portion: 1 cup (150g)
low-giwest-africanancient-grain
Moroccan Chickpea & Spinach Tagine (Vegetarian)
88
Smart
GI: 35(Low)
110
Cal
12g
Carbs
5g
Protein
4g
Fiber
Portion: 1 bowl (200g)
high_fiberhigh_proteinlow_carb
South African Lentil and Butternut Squash Salad with Spinach
90
SugarSmart
GI: 35(Low)
110
Cal
14g
Carbs
7g
Protein
5g
Fiber
Portion: 1 bowl (250g)
high_fiberhigh_proteinlow_gi
Spiced Lentil and Baobab Leaf Stew
93
SugarSmart
GI: 35(Low)
110
Cal
15g
Carbs
8g
Protein
6g
Fiber
Portion: 1 bowl (250g)
high_fiberhigh_proteinlow_carb
Injera + Kitfo Ethiopian
83
Smart
GI: 35(Low)
104
Cal
8g
Carbs
8g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-27validated
Teff (Cooked)
86
Smart
GI: 35(Low)
100
Cal
20g
Carbs
4g
Protein
3g
Fiber
Portion: 1 cup (150g)
low-giethiopianiron-rich
Steamed Tilapia with Tamarind Glaze and Sautéed Kale
87
Smart
GI: 35(Low)
95
Cal
5g
Carbs
18g
Protein
2g
Fiber
Portion: Plate (200g)
high_proteinlow_carblow_fat
Baobab Fruit Yogurt Parfait (Small)
89
Smart
GI: 35(Low)
90
Cal
10g
Carbs
8g
Protein
4g
Fiber
Portion: 1 cup (150g)
high_proteinhigh_fiberlow_gi
Lean Beef and Okra Stew (Ghanaian style)
87
Smart
GI: 35(Low)
90
Cal
5g
Carbs
10g
Protein
3g
Fiber
Portion: 1 bowl (250g)
high_proteinhigh_fiberlow_carb
Bobotie (South African)
82
Smart
GI: 35(Low)
88
Cal
4.8g
Carbs
7.2g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-5validated
Wot + Injera Full (Ethiopian)
83
Smart
GI: 35(Low)
87
Cal
7.3g
Carbs
5.3g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gibatch-32validated
Wot Injera Full Ethiopian
83
Smart
GI: 35(Low)
87
Cal
7.3g
Carbs
5.3g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gibatch-34validated
Jolof Spag Full Set Af
81
Smart
GI: 35(Low)
85
Cal
8.5g
Carbs
3.1g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-42validated
Waakye Full Set Brown Af
83
Smart
GI: 35(Low)
85
Cal
8.5g
Carbs
3.1g
Protein
1.5g
Fiber
Portion: 1 serving
verified-gibatch-44validated
African Chickpea & Kale Soup (Low Sodium)
88
Smart
GI: 35(Low)
80
Cal
10g
Carbs
5g
Protein
4g
Fiber
Portion: 1 bowl (250g)
high_proteinhigh_fiberlow_carb
Kenyan Pumpkin and Chickpea Soup
86
Smart
GI: 35(Low)
80
Cal
12g
Carbs
4g
Protein
3g
Fiber
Portion: 1 bowl (250g)
high_fiberlow_carbplant_based
Okra and Black-eyed Pea Stew (Light) (Medium)
88
Smart
GI: 35(Low)
80
Cal
12g
Carbs
5g
Protein
4g
Fiber
Portion: 1 bowl (300g)
high_fibermoderate_proteinlow_carb
Spinach and Black-eyed Pea Salad with Lemon Vinaigrette
88
Smart
GI: 35(Low)
80
Cal
10g
Carbs
5g
Protein
4g
Fiber
Portion: 1 bowl (180g)
high_fiberhigh_proteinlow_gi
Fufu Light + Egusi Full Af
82
Smart
GI: 35(Low)
79
Cal
5.7g
Carbs
3.6g
Protein
1.1g
Fiber
Portion: 1 serving
verified-gibatch-47validated
Cachupa (Cape Verdean Stew)
83
Smart
GI: 35(Low)
73
Cal
7.3g
Carbs
4.7g
Protein
1.7g
Fiber
Portion: 1 serving
verified-gibatch-24validated
Bambara Groundnut & Spinach Stew (Light)
86
Smart
GI: 35(Low)
72
Cal
12g
Carbs
5g
Protein
3g
Fiber
Portion: 1 bowl (250g)
high_fiberhigh_proteinlow_gi
Tropical Fruit Salad (Mango, Papaya, Pineapple)
83
Smart
GI: 35(Low)
65
Cal
16g
Carbs
0.5g
Protein
2g
Fiber
Portion: 1 cup (150g)
low-ginatural-sugarvitamin-c
Gomen (Collard Greens)
88
Smart
GI: 35(Low)
60
Cal
3g
Carbs
4g
Protein
4g
Fiber
Portion: Side dish
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Koose (Ghanaian Bean Fritters)
87
Smart
GI: 36(Low)
160
Cal
18g
Carbs
8g
Protein
3.5g
Fiber
Portion: 4 pieces (100g)
low-gighanaianprotein-rich
Injera + Shiro (Chickpea Stew) + Gomen
93
SugarSmart
GI: 38(Low)
370
Cal
46g
Carbs
16g
Protein
9g
Fiber
Portion: 1 plate
complete-mealethiopianvegan
Injera + Yataklete Kilkil (Veg Stew)
88
Smart
GI: 38(Low)
290
Cal
38g
Carbs
10g
Protein
6g
Fiber
Portion: 1 plate
complete-mealethiopianvegan
Roasted Plantain + Egg Sauce
84
Smart
GI: 38(Low)
220
Cal
28g
Carbs
10g
Protein
3g
Fiber
Portion: 1 plantain + sauce (200g)
low-gigreen-plantainnigerian
Bunny Chow (Bean Curry, Small)
84
Smart
GI: 38(Low)
140
Cal
16g
Carbs
6g
Protein
3g
Fiber
Portion: 1 serving
verified-gibatch-5validated
Moroccan Chicken Bastilla (Light Small)
82
Smart
GI: 38(Low)
138
Cal
10g
Carbs
11.3g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gibatch-12validated
Millet & Lentil Porridge (Savory)
84
Smart
GI: 38(Low)
130
Cal
22g
Carbs
6g
Protein
3g
Fiber
Portion: 1 bowl (300g)
high_proteinhigh_fiberlow_carb
Plantain (Green, Boiled)
79
Smart
GI: 38(Low)
120
Cal
30g
Carbs
1g
Protein
2g
Fiber
Portion: 1 medium (150g)
low-ginigerianresistant-starch
Tunisian Chickpea and Spinach Frittata
85
Smart
GI: 38(Low)
120
Cal
10g
Carbs
9g
Protein
3g
Fiber
Portion: 1 slice (150g)
high_proteinhigh_fiberlow_gi
Roasted Carrot and Chickpea Salad (Medium)
88
Smart
GI: 38(Low)
115
Cal
14g
Carbs
5g
Protein
5g
Fiber
Portion: 1 plate (200g)
high_fiberlow_carblow_gi
Cauliflower & Lentil Salad with Lemon Dressing
86
Smart
GI: 38(Low)
110
Cal
12g
Carbs
5g
Protein
4g
Fiber
Portion: 1 bowl (180g)
high_fiberlow_gilow_carb
Fonio & Chickpea Salad (Cold)
86
Smart
GI: 38(Low)
110
Cal
22.5g
Carbs
5g
Protein
4g
Fiber
Portion: 1 bowl (250g)
high_proteinhigh_fiberlow_carb
Moroccan Chickpea and Spinach Tagine (Medium)
88
Smart
GI: 38(Low)
110
Cal
15g
Carbs
6g
Protein
5g
Fiber
Portion: 1 bowl (250g)
high_fiberhigh_proteinlow_gi
Okra and Tomato Stew with Grilled Turkey Breast (Lunch)
86
Smart
GI: 38(Low)
110
Cal
7g
Carbs
14g
Protein
3g
Fiber
Portion: 1 bowl (200g)
high_proteinlow_carbhigh_fiber
Plantain Chips (Baked)
81
Smart
GI: 38(Low)
110
Cal
20g
Carbs
1g
Protein
2g
Fiber
Portion: small bag (30g)
low-gibakednigerian
Jollof Brown Full Set Af
80
Smart
GI: 38(Low)
86
Cal
7.9g
Carbs
5g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-43validated
Moroccan Chickpea & Kale Tagine (Small)
87
Smart
GI: 38(Low)
85
Cal
12g
Carbs
4.5g
Protein
4.3g
Fiber
Portion: 1 bowl (250g)
high_fiberhigh_proteinlow_carb
Cabbage & Lentil Salad with Lemon‑Mint Dressing
86
Smart
GI: 38(Low)
80
Cal
12g
Carbs
5g
Protein
4g
Fiber
Portion: Bowl (150g)
high_fiberhigh_proteinlow_carb
Cachupa Rica (Cape Verdean Stew)
82
Smart
GI: 38(Low)
80
Cal
8.7g
Carbs
5.3g
Protein
2g
Fiber
Portion: 1 serving
verified-gibatch-14validated
South African Roasted Pumpkin & Lentil Salad (Small)
84
Smart
GI: 38(Low)
78
Cal
10.2g
Carbs
4g
Protein
3.2g
Fiber
Portion: 1 cup (150g)
high_fiberlow_carbvegetarian
Injera + Kitfo (Lean, Cooked) + Ayib
86
Smart
GI: 40(Low)
400
Cal
30g
Carbs
28g
Protein
3g
Fiber
Portion: 1 plate
complete-mealethiopiantraditional
Injera + Misir Wot (Lentil Stew)
90
SugarSmart
GI: 40(Low)
380
Cal
48g
Carbs
18g
Protein
8g
Fiber
Portion: 1 plate
complete-mealethiopianhigh-fiber
Samp & Beans + Chakalaka + Salad
90
SugarSmart
GI: 40(Low)
380
Cal
48g
Carbs
16g
Protein
8g
Fiber
Portion: 1 plate
complete-mealsouth-africanhigh-fiber
Githeri (Maize & Beans) + Salad
94
SugarSmart
GI: 40(Low)
360
Cal
44g
Carbs
16g
Protein
10g
Fiber
Portion: 1 plate
complete-mealkenyanhigh-fiber
Injera + Yemisir Wot (Red Lentil) + Gomen
91
SugarSmart
GI: 40(Low)
340
Cal
42g
Carbs
16g
Protein
8g
Fiber
Portion: 1 plate
complete-mealethiopianvegan
Pepper Soup + Small Fufu
85
Smart
GI: 40(Low)
300
Cal
24g
Carbs
20g
Protein
3g
Fiber
Portion: 1 bowl + fufu
complete-mealnigerianwarming
Tibs (Sautéed Meat)
83
Smart
GI: 40(Low)
280
Cal
3g
Carbs
25g
Protein
1g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Nyama Choma (Grilled Meat)
82
Smart
GI: 40(Low)
260
Cal
4g
Carbs
28g
Protein
0g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Doro Wot (Spicy Chicken Stew)
86
Smart
GI: 40(Low)
200
Cal
14g
Carbs
20g
Protein
3g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Mackerel Pepper Soup (Nigerian)
84
Smart
GI: 40(Low)
150
Cal
5g
Carbs
20g
Protein
2g
Fiber
Portion: Soup/Main
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Roasted Chickpea and Pumpkin Seed Snack
90
SugarSmart
GI: 40(Low)
150
Cal
20g
Carbs
9g
Protein
6g
Fiber
Portion: 1 cup (30g)
high_proteinhigh_fiberlow_gi
Roasted Chickpeas with Berbere Spice
92
SugarSmart
GI: 40(Low)
150
Cal
20g
Carbs
8g
Protein
7g
Fiber
Portion: 1 cup (30g)
high_fiberhigh_proteinlow_carb
Bambara Groundnut and Leafy Greens Stew
87
Smart
GI: 40(Low)
130
Cal
15g
Carbs
7g
Protein
5g
Fiber
Portion: 1 bowl (200g)
high_proteinhigh_fiberlow_gi
Grilled Tilapia with Coconut Lime Sauce and Sautéed Green Beans (Dinner)
84
Smart
GI: 40(Low)
130
Cal
6g
Carbs
18g
Protein
2g
Fiber
Portion: 1 plate (220g)
high_proteinlow_carbomega_3
Quinoa & Black-eyed Pea Salad with Spinach (Lunch)
87
Smart
GI: 40(Low)
130
Cal
18g
Carbs
6g
Protein
5g
Fiber
Portion: 1 bowl (210g)
high_fiberhigh_proteinlow_gi
Sorghum Flatbread with Avocado Spread (Small)
87
Smart
GI: 40(Low)
130
Cal
20g
Carbs
4g
Protein
5g
Fiber
Portion: 1 flatbread (80g)
high_fiberhigh_fatlow_gi
South African Beetroot and Lentil Salad with Goat Cheese
86
Smart
GI: 40(Low)
130
Cal
14g
Carbs
8g
Protein
4g
Fiber
Portion: 1 plate (200g)
high_fibermoderate_proteinlow_gi
Spiced Lentil and Millet Salad with Fresh Herbs (Small)
87
Smart
GI: 40(Low)
130
Cal
18g
Carbs
6g
Protein
5g
Fiber
Portion: 1 bowl (150g)
high_fiberplant_basedlow_fat
Grilled Turkey Kebabs with Okra Tomato Relish
85
Smart
GI: 40(Low)
125
Cal
10g
Carbs
14g
Protein
3g
Fiber
Portion: 1 plate (200g)
high_proteinhigh_fiberlow_carb
Injera (Small) + Lentil Wot
84
Smart
GI: 40(Low)
122
Cal
17.8g
Carbs
5.6g
Protein
3.3g
Fiber
Portion: 1 serving
ethiopianfermentedlentil
Fonio & Black Bean Salad (Medium)
83
Smart
GI: 40(Low)
120
Cal
18g
Carbs
4g
Protein
3g
Fiber
Portion: 1 bowl (250g)
high_fiberhigh_proteinlow_carb
Fonio & Chickpea Salad with Roasted Red Pepper (Medium)
85
Smart
GI: 40(Low)
120
Cal
20g
Carbs
6g
Protein
4g
Fiber
Portion: 1 bowl (250g)
high_fiberhigh_proteinlow_carb
Moroccan Chickpea & Quinoa Salad with Lemon (Medium)
85
Smart
GI: 40(Low)
120
Cal
15g
Carbs
5g
Protein
4g
Fiber
Portion: 1 bowl (180g)
high_fiberhigh_proteinlow_gi
North African Chickpea‑Quinoa Salad (Medium)
87
Smart
GI: 40(Low)
120
Cal
15g
Carbs
6g
Protein
5g
Fiber
Portion: 1 bowl (250g)
high_proteinhigh_fiberlow_carb
Grilled Chicken Breast with Baobab Quinoa Salad (Medium)
84
Smart
GI: 40(Low)
110
Cal
12g
Carbs
8g
Protein
3g
Fiber
Portion: 1 plate (300g)
high_proteinhigh_fiberlow_gi
Grilled Tilapia with Steamed African Greens & Quinoa
82
Smart
GI: 40(Low)
110
Cal
12g
Carbs
9g
Protein
2g
Fiber
Portion: 1 plate (210g)
high_proteinhigh_fiberlow_carb
Okra & Black-eyed Pea Stew
87
Smart
GI: 40(Low)
110
Cal
15g
Carbs
6g
Protein
5g
Fiber
Portion: 1 bowl (300g)
high_fiberhigh_proteinlow_carb
South African Roasted Butternut Squash & Lentil Salad (Cold)
85
Smart
GI: 40(Low)
110
Cal
15g
Carbs
5g
Protein
4g
Fiber
Portion: 1 plate (200g)
high_fiberlow_carbvegetarian
Chakchouka (Light)
86
Smart
GI: 40(Low)
100
Cal
15g
Carbs
8g
Protein
4g
Fiber
Portion: Breakfast/Brunch
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Ogi (Fermented Corn Porridge)
80
Smart
GI: 40(Low)
90
Cal
18g
Carbs
2g
Protein
2g
Fiber
Portion: 1 bowl (250ml)
low-gifermentednigerian
Roasted Banana with Cinnamon
80
Smart
GI: 40(Low)
80
Cal
20g
Carbs
1g
Protein
2g
Fiber
Portion: 1 banana (100g)
low-ginatural-sugarwarming
Chakalaka (Spicy Vegetable Relish)
86
Smart
GI: 40(Low)
70
Cal
10g
Carbs
2g
Protein
5g
Fiber
Portion: Side dish
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Brown Rice + Groundnut Soup + Chicken
86
Smart
GI: 42(Low)
430
Cal
40g
Carbs
26g
Protein
5g
Fiber
Portion: 1 plate
complete-mealghanaianprotein-rich
Bobotie (Lean) + Brown Rice + Salad
84
Smart
GI: 42(Low)
420
Cal
38g
Carbs
24g
Protein
4g
Fiber
Portion: 1 plate
complete-mealsouth-africanspiced
Injera + Doro Wot (Chicken Stew)
85
Smart
GI: 42(Low)
420
Cal
36g
Carbs
28g
Protein
4g
Fiber
Portion: 1 plate
complete-mealethiopianspicy
Injera + Tibs (Sauteed Meat) + Salad
86
Smart
GI: 42(Low)
410
Cal
34g
Carbs
28g
Protein
4g
Fiber
Portion: 1 plate
complete-mealethiopianlean-meat
Waakye (Brown Rice & Beans) + Stew + Salad
88
Smart
GI: 42(Low)
410
Cal
44g
Carbs
18g
Protein
7g
Fiber
Portion: 1 plate
complete-mealghanaianhigh-fiber
Egusi Soup + Pounded Yam (Small)
85
Smart
GI: 42(Low)
400
Cal
36g
Carbs
16g
Protein
5g
Fiber
Portion: 1 plate
complete-mealnigerianprotein-rich
Irio (Mashed Peas & Potato) + Grilled Chicken
89
Smart
GI: 42(Low)
400
Cal
36g
Carbs
26g
Protein
6g
Fiber
Portion: 1 plate
complete-mealkenyantraditional
Sukuma Wiki + Ugali (Small) + Grilled Chicken
88
Smart
GI: 42(Low)
320
Cal
28g
Carbs
24g
Protein
5g
Fiber
Portion: 1 plate
complete-mealkenyaniron-rich
Malva Pudding (SA, SF, Small)
77
Smart
GI: 42(Low)
233
Cal
33.3g
Carbs
5g
Protein
1.7g
Fiber
Portion: 1 serving
verified-gibatch-13validated
Zigni (Eritrean Beef Stew)
87
Smart
GI: 42(Low)
230
Cal
16g
Carbs
22g
Protein
4g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Injera + Scrambled Eggs
81
Smart
GI: 42(Low)
220
Cal
30g
Carbs
12g
Protein
3g
Fiber
Portion: 1 injera + eggs (200g)
low-giethiopianfermented
Boiled Yam + Garden Egg Sauce
81
Smart
GI: 42(Low)
200
Cal
32g
Carbs
5g
Protein
4g
Fiber
Portion: 1 serving (200g)
low-ginigeriantraditional
Genfo (Barley Porridge)
82
Smart
GI: 42(Low)
180
Cal
30g
Carbs
6g
Protein
4g
Fiber
Portion: 1 bowl (200g)
low-giethiopianwhole-grain
Vetkoek + Mince (WG Dough, Small)
81
Smart
GI: 42(Low)
173
Cal
16g
Carbs
9.3g
Protein
2g
Fiber
Portion: 1 serving
verified-gibatch-6validated
Ghanaian Kelewele (Spiced Plantain Baked)
80
Smart
GI: 42(Low)
140
Cal
24g
Carbs
1g
Protein
3g
Fiber
Portion: 1 serving
verified-gibatch-12validated
Kelewele (Spiced Plantain, Baked)
80
Smart
GI: 42(Low)
140
Cal
24g
Carbs
1g
Protein
3g
Fiber
Portion: 1 serving
verified-gibatch-9cvalidated
Kenyan Chai + Chapati
78
Smart
GI: 42(Low)
133
Cal
18.7g
Carbs
3.3g
Protein
1.3g
Fiber
Portion: 1 serving
kenyanteaflatbread
Bambara Groundnut Stew with Spinach
87
Smart
GI: 42(Low)
130
Cal
13g
Carbs
16g
Protein
4.5g
Fiber
Portion: 1 bowl (250g)
high_proteinhigh_fiberlow_carb
Chin Chin (Baked)
78
Smart
GI: 42(Low)
120
Cal
18g
Carbs
3g
Protein
1.5g
Fiber
Portion: small bowl (30g)
low-gibakednigerian
Melktert (Milk Tart, SF Small)
77
Smart
GI: 42(Low)
110
Cal
14g
Carbs
4g
Protein
0.5g
Fiber
Portion: 1 small slice (50g)
low-gisouth-africansugar-free
Banana Fritters (Baked, Sugar-Free)
79
Smart
GI: 42(Low)
100
Cal
18g
Carbs
2g
Protein
2g
Fiber
Portion: 2 pieces (60g)
low-gibakedghanaian
Ethiopian Breakfast Genfo
78
Smart
GI: 42(Low)
100
Cal
15g
Carbs
3g
Protein
1.5g
Fiber
Portion: 1 serving
verified-gibatch-29validated
Lamb Tagine + Couscous WG
78
Smart
GI: 42(Low)
100
Cal
9.3g
Carbs
6.7g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-23validated
Waakye (Rice + Beans, Ghana)
80
Smart
GI: 42(Low)
96
Cal
15.2g
Carbs
4g
Protein
2.4g
Fiber
Portion: 1 serving
verified-gibatch-6validated
Waakye Breakfast (Ghana)
80
Smart
GI: 42(Low)
96
Cal
14.4g
Carbs
4g
Protein
2g
Fiber
Portion: 1 serving
verified-gibatch-13validated
Egusi + Pounded Yam Small
78
Smart
GI: 42(Low)
93
Cal
8g
Carbs
4.7g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gibatch-28validated
Egusi Soup + Fufu (Small)
78
Smart
GI: 42(Low)
93
Cal
8g
Carbs
4.7g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gibatch-18validated
Jollof Full Brown Chicken
77
Smart
GI: 42(Low)
93
Cal
10g
Carbs
5.7g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-35validated
Jollof Spaghetti Nigerian WG
78
Smart
GI: 42(Low)
92
Cal
10.8g
Carbs
3.8g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-27validated
Thieboudienne Full Senegal
78
Smart
GI: 42(Low)
87
Cal
8.7g
Carbs
6g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-36validated
Matoke (Steamed Plantain, Uganda)
79
Smart
GI: 42(Low)
80
Cal
17g
Carbs
1g
Protein
2g
Fiber
Portion: 1 serving
verified-gibatch-6validated
Black-Eyed Peas (Cooked)
84
Smart
GI: 42(Low)
68
Cal
12.4g
Carbs
4.7g
Protein
4.1g
Fiber
Portion: 1 serving
verified-gi
Brown Rice + Ogbono Soup + Turkey
85
Smart
GI: 44(Low)
420
Cal
40g
Carbs
26g
Protein
5g
Fiber
Portion: 1 plate
complete-mealnigeriandraw-soup
Banku + Okra Soup + Grilled Fish
85
Smart
GI: 44(Low)
410
Cal
38g
Carbs
26g
Protein
5g
Fiber
Portion: 1 plate
complete-mealghanaianomega-3
Brown Rice + Efo Riro (Spinach Stew) + Fish
87
Smart
GI: 44(Low)
410
Cal
38g
Carbs
24g
Protein
6g
Fiber
Portion: 1 plate
complete-mealnigerianiron-rich
Brown Rice + Oha Soup + Chicken
85
Smart
GI: 44(Low)
410
Cal
38g
Carbs
26g
Protein
5g
Fiber
Portion: 1 plate
complete-mealnigeriantraditional
Brown Rice + Bitterleaf Soup + Fish
85
Smart
GI: 44(Low)
400
Cal
38g
Carbs
24g
Protein
5g
Fiber
Portion: 1 plate
complete-mealnigerianmedicinal
Firfir (Injera with Berbere Sauce)
80
Smart
GI: 44(Low)
200
Cal
28g
Carbs
8g
Protein
3g
Fiber
Portion: 1 serving (180g)
low-giethiopianfermented
Kenyan Chai + Boiled Sweet Potato
79
Smart
GI: 44(Low)
160
Cal
28g
Carbs
3g
Protein
3g
Fiber
Portion: 1 cup + potato (200g)
low-gikenyanwarming
Kenyan Millet Porridge with Groundnuts (Breakfast)
80
Smart
GI: 44(Low)
120
Cal
18g
Carbs
6.5g
Protein
2.8g
Fiber
Portion: 1 bowl (200g)
high_fibermoderate_proteinlow_gi
Kokoro (Corn Snack, Baked)
77
Smart
GI: 44(Low)
110
Cal
18g
Carbs
2g
Protein
1.5g
Fiber
Portion: handful (30g)
low-gibakednigerian
South African Pumpkin & Lentil Soup (Bowl)
81
Smart
GI: 44(Low)
90
Cal
12g
Carbs
6g
Protein
3g
Fiber
Portion: 1 bowl (250g)
high_fiberlow_carbvegan
Jollof Rice (Brown) + Grilled Chicken + Salad
84
Smart
GI: 45(Low)
420
Cal
42g
Carbs
28g
Protein
5g
Fiber
Portion: 1 plate
complete-mealnigerianlow-gi
Fufu (Small) + Light Soup + Fish
83
Smart
GI: 45(Low)
380
Cal
34g
Carbs
24g
Protein
4g
Fiber
Portion: 1 plate
complete-mealghanaiantraditional
Kuku Paka (Chicken in Coconut Curry)
82
Smart
GI: 45(Low)
240
Cal
11g
Carbs
25g
Protein
2g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Bobotie (Spiced Minced Meat Bake)
81
Smart
GI: 45(Low)
230
Cal
18g
Carbs
18g
Protein
2g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Samaki wa Kupaka (Coconut Fish Curry)
83
Smart
GI: 45(Low)
215
Cal
8g
Carbs
20g
Protein
3g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Roasted Chickpea and Groundnut Snack
91
SugarSmart
GI: 45(Low)
200
Cal
20g
Carbs
10g
Protein
8g
Fiber
Portion: 1 handful (30g)
high_proteinhigh_fiberlow_carb
Roasted Spiced Chickpeas (North African style)
89
Smart
GI: 45(Low)
180
Cal
20g
Carbs
8g
Protein
7g
Fiber
Portion: 1 cup (60g)
high_fiberhigh_proteinlow_gi
Millet Porridge with Ground Flaxseed (Unsweetened)
83
Smart
GI: 45(Low)
172
Cal
23g
Carbs
5g
Protein
5g
Fiber
Portion: 1 bowl (250g)
high_fiberhigh_proteinlow_gi
Moroccan Spiced Grilled Lamb Kebabs with Roasted Eggplant
83
Smart
GI: 45(Low)
170
Cal
9g
Carbs
18g
Protein
3g
Fiber
Portion: 2 kebabs + 1 cup veg (250g)
high_proteinmoderate_fatlow_carb
Egg & Spinach Omelette with Millet Toast (Breakfast)
79
Smart
GI: 45(Low)
150
Cal
12g
Carbs
12g
Protein
2g
Fiber
Portion: 1 plate (180g)
high_proteinlow_carblow_gi
Egyptian Ful Medames with Olive Oil (Small)
85
Smart
GI: 45(Low)
150
Cal
15g
Carbs
8g
Protein
5g
Fiber
Portion: 1 bowl (200g)
high_proteinhigh_fiberlow_gi
Ghanaian Groundnut and Quinoa Breakfast Bowl
82
Smart
GI: 45(Low)
150
Cal
18g
Carbs
6g
Protein
4g
Fiber
Portion: 1 bowl (220g)
high_fibermoderate_proteinhealthy_fat
Snack: Spiced Roasted Chickpeas (Handful)
87
Smart
GI: 45(Low)
150
Cal
20g
Carbs
8g
Protein
6g
Fiber
Portion: 1 handful (30g)
high_proteinhigh_fiberlow_carb
Sorghum Porridge with Flaxseed and Almonds (Ethiopian)
86
Smart
GI: 45(Low)
150
Cal
20g
Carbs
5g
Protein
6g
Fiber
Portion: 1 bowl (200g)
high_fiberlow_gimoderate_protein
Sorghum and Veggie Patties
84
Smart
GI: 45(Low)
140
Cal
22g
Carbs
5g
Protein
5g
Fiber
Portion: 2 patties (80g)
high_fiberplant_basedlow_gi
Amaranth Porridge with Ground Flaxseed (Small)
82
Smart
GI: 45(Low)
130
Cal
18g
Carbs
5g
Protein
4g
Fiber
Portion: 1 bowl (200g)
high_fiberhigh_proteinlow_gi
Baked Plantain Chips with Avocado Dip
79
Smart
GI: 45(Low)
130
Cal
20g
Carbs
2g
Protein
3g
Fiber
Portion: 1 cup (50g) chips + 30g dip
low_gihigh_fibersnack
Baked Tilapia with African Pumpkin (Ugu) and Chickpea Salad
83
Smart
GI: 45(Low)
130
Cal
12g
Carbs
12g
Protein
4g
Fiber
Portion: 1 plate (300g)
high_proteinhigh_fiberlow_carb
Ethiopian Teff Porridge with Ground Flaxseed (Unsweetened)
82
Smart
GI: 45(Low)
130
Cal
20g
Carbs
5g
Protein
4g
Fiber
Portion: 1 bowl (200g)
high_fiberlow_carbgluten_free
Kenyan Coconut Milk Chia Pudding with Baobab Powder
86
Smart
GI: 45(Low)
130
Cal
10g
Carbs
4g
Protein
6g
Fiber
Portion: 1 cup (150g)
high_fiberlow_gimoderate_protein
Millet & Flaxseed Breakfast Porridge with Groundnuts (Unsweetened)
82
Smart
GI: 45(Low)
130
Cal
15g
Carbs
6g
Protein
4g
Fiber
Portion: 1 bowl (200g)
high_proteinhigh_fiberlow_carb
West African Millet & Black Bean Savory Porridge
84
Smart
GI: 45(Low)
130
Cal
18g
Carbs
6g
Protein
5g
Fiber
Portion: Bowl (200g)
high_fiberhigh_proteinlow_carb
Fonio Porridge with Almonds (Warm)
80
Smart
GI: 45(Low)
120
Cal
20g
Carbs
4g
Protein
3g
Fiber
Portion: 1 bowl (250g)
high_fiberlow_gilow_carb
Fonio Porridge with Ground Flaxseed and Almonds (Unsweetened)
82
Smart
GI: 45(Low)
120
Cal
20g
Carbs
5g
Protein
4g
Fiber
Portion: 1 bowl (250g)
high_fiberhigh_proteinlow_carb
Fonio Porridge with Groundnuts (Small)
82
Smart
GI: 45(Low)
120
Cal
20g
Carbs
5g
Protein
4g
Fiber
Portion: 1 bowl (200g)
high_proteinhigh_fiberlow_gi
Fonio and Chickpea Salad (Cold)
82
Smart
GI: 45(Low)
120
Cal
20g
Carbs
5g
Protein
4g
Fiber
Portion: 1 bowl (250g)
high_fiberhigh_proteinlow_carb
Grilled Chicken Tagine with Chickpeas (Medium)
82
Smart
GI: 45(Low)
120
Cal
8g
Carbs
15g
Protein
3g
Fiber
Portion: 1 serving (250g)
high_proteinhigh_fiberlow_carb
Grilled Chicken with Baobab Millet Salad (Medium)
81
Smart
GI: 45(Low)
120
Cal
12g
Carbs
8g
Protein
3g
Fiber
Portion: 1 plate (200g)
high_proteinhigh_fiberlow_carb
Grilled Chicken with Steamed Pumpkin and Spinach (Medium)
80
Smart
GI: 45(Low)
120
Cal
8g
Carbs
15g
Protein
2g
Fiber
Portion: 1 plate (250g)
high_proteinhigh_fiberlow_carb
Millet & Chickpea Porridge (Breakfast Bowl)
82
Smart
GI: 45(Low)
120
Cal
20g
Carbs
5g
Protein
4g
Fiber
Portion: 1 bowl (250g)
high_fiberhigh_proteinlow_carb
Savory Millet Porridge with Groundnut Butter (Breakfast)
78
Smart
GI: 45(Low)
120
Cal
15g
Carbs
6g
Protein
2g
Fiber
Portion: 1 bowl (200g)
high_proteinhigh_fiberlow_carb
Barley and Black Bean Porridge (Breakfast)
82
Smart
GI: 45(Low)
115
Cal
20g
Carbs
5g
Protein
4g
Fiber
Portion: 1 bowl (250g)
high_fiberplant_basedlow_fat
Alicha Wot (Mild Vegetable Stew)
84
Smart
GI: 45(Low)
110
Cal
20g
Carbs
5g
Protein
5g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Chickpea & Spinach Stew (Cup)
84
Smart
GI: 45(Low)
110
Cal
15g
Carbs
6g
Protein
5g
Fiber
Portion: 1 cup (150g)
high_fiberhigh_proteinlow_gi
Hausa Koko (Millet Porridge)
79
Smart
GI: 45(Low)
110
Cal
22g
Carbs
3g
Protein
3g
Fiber
Portion: 1 bowl (250ml)
low-gimilletghanaian
Millet Porridge with Groundnuts (Unsweetened)
80
Smart
GI: 45(Low)
110
Cal
18g
Carbs
4g
Protein
3g
Fiber
Portion: 1 bowl (250g)
high_fiberlow_gilow_carb
Puff Puff (Baked, Sugar-Free, Small)
76
Smart
GI: 45(Low)
110
Cal
18g
Carbs
3g
Protein
1g
Fiber
Portion: 3 pieces (60g)
low-gibakednigerian
Sorghum and Lentil Soup (Small Bowl)
82
Smart
GI: 45(Low)
110
Cal
18g
Carbs
7g
Protein
4g
Fiber
Portion: 1 bowl (220g)
high_fiberhigh_proteinlow_carb
Jollof Rice + Grilled Fish (Brown)
76
Smart
GI: 45(Low)
100
Cal
10.7g
Carbs
6.7g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-26validated
Baobab & Millet Porridge (Unsweetened) (Breakfast)
80
Smart
GI: 45(Low)
90
Cal
15g
Carbs
4g
Protein
3g
Fiber
Portion: 1 bowl (250g)
high_fibermoderate_proteinlow_carb
Grilled Tilapia with Okra Soup (Small)
79
Smart
GI: 45(Low)
90
Cal
5g
Carbs
12g
Protein
2g
Fiber
Portion: 1 plate (200g)
high_proteinlow_carblow_gi
Egusi Soup with Spinach and Goat Meat (Small Bowl)
78
Smart
GI: 45(Low)
85
Cal
5g
Carbs
6g
Protein
2g
Fiber
Portion: 1 bowl (250g)
high_proteinhigh_fiberlow_carb
Lentil and Pumpkin Soup (Nigerian)
80
Smart
GI: 45(Low)
70
Cal
12g
Carbs
4g
Protein
3g
Fiber
Portion: 1 bowl (250g)
high_fiberhigh_proteinlow_carb
Roasted Pumpkin & Black‑eyed Pea Salad with Avocado Dressing
84
Smart
GI: 45(Low)
70
Cal
12g
Carbs
4g
Protein
5g
Fiber
Portion: 1 bowl (200g)
high_fiberlow_carblow_gi
Ga Kenkey + Pepper Sauce
77
Smart
GI: 46(Low)
190
Cal
30g
Carbs
4g
Protein
3g
Fiber
Portion: 1 ball + sauce (180g)
low-gighanaianfermented
Cassava (Boiled)
73
Smart
GI: 46(Low)
160
Cal
38g
Carbs
1g
Protein
2g
Fiber
Portion: 1 cup (150g)
low-ginigerianstaple
Uji (Kenyan Millet Porridge)
79
Smart
GI: 46(Low)
120
Cal
22g
Carbs
3g
Protein
3g
Fiber
Portion: 1 bowl (250ml)
low-gikenyanmillet
Ugali (Small) + Sukuma Wiki + Nyama Choma
82
Smart
GI: 48(Low)
400
Cal
36g
Carbs
28g
Protein
4g
Fiber
Portion: 1 plate
complete-mealkenyangrilled
Mandazi (East African Donut, WG)
75
Smart
GI: 48(Low)
267
Cal
40g
Carbs
6.7g
Protein
3.3g
Fiber
Portion: 1 serving
east-africandonutwhole-grain
Fish Yassa (Senegalese Fish Stew)
81
Smart
GI: 48(Low)
230
Cal
16g
Carbs
20g
Protein
3g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Yassa Poulet (Chicken with Onion & Lemon)
81
Smart
GI: 48(Low)
220
Cal
16g
Carbs
20g
Protein
3g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Chechebsa (Ethiopian Flatbread Stir-fry)
76
Smart
GI: 48(Low)
210
Cal
28g
Carbs
6g
Protein
2.5g
Fiber
Portion: 1 serving (150g)
low-giethiopianberbere
Coconut Bean Stew (Vegan)
92
SugarSmart
GI: 48(Low)
185
Cal
24g
Carbs
9g
Protein
10g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Roasted Maize + Groundnuts
80
Smart
GI: 48(Low)
180
Cal
24g
Carbs
6g
Protein
4g
Fiber
Portion: 1 cob + handful (150g)
low-gikenyanstreet-food
Lablabi (Tunisian Chickpea Soup)
87
Smart
GI: 48(Low)
170
Cal
30g
Carbs
8g
Protein
8g
Fiber
Portion: Soup/Main
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Waakye (Rice and Beans)
83
Smart
GI: 48(Low)
139.4
Cal
26.5g
Carbs
5.2g
Protein
6.2g
Fiber
Portion: 1 cup
gemini-2026-05-11src:USDA-FDChigh-fiber
Tom Brown (Roasted Corn Porridge)
77
Smart
GI: 48(Low)
130
Cal
24g
Carbs
4g
Protein
3g
Fiber
Portion: 1 bowl (250ml)
low-gighanaianroasted
Spiced Chickpea and Sweet Potato Cakes (North African)
80
Smart
GI: 48(Low)
120
Cal
15g
Carbs
5g
Protein
4g
Fiber
Portion: 2 cakes (80g)
high_fibermoderate_proteinlow_gi
Lentil and Sweet Potato Stew (Nigerian style)
83
Smart
GI: 48(Low)
115
Cal
18g
Carbs
7g
Protein
5g
Fiber
Portion: 1 bowl (250g)
high_fiberhigh_proteinlow_carb
Kik Alicha (Yellow Split Pea Stew) (Small Bowl)
81
Smart
GI: 48(Low)
110
Cal
14g
Carbs
7g
Protein
4g
Fiber
Portion: 1 bowl (200g)
high_fiberlow_carbvegetarian
Savory Millet-Lentil Pancake with Tomato Salsa
78
Smart
GI: 48(Low)
110
Cal
15g
Carbs
6g
Protein
3g
Fiber
Portion: 2 pancakes (120g)
high_proteinhigh_fiberlow_gi
Pilau Rice (Kenyan, Brown)
73
Smart
GI: 48(Low)
104
Cal
14.4g
Carbs
3.2g
Protein
0.8g
Fiber
Portion: 1 serving
verified-gibatch-5validated
Tanzanian Pilau (Brown Rice Beef)
74
Smart
GI: 48(Low)
104
Cal
12.1g
Carbs
5.7g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gibatch-12validated
Couscous Royale (WG, Lamb)
75
Smart
GI: 48(Low)
100
Cal
12g
Carbs
6g
Protein
1.3g
Fiber
Portion: 1 serving
verified-gibatch-5validated
Kenyan Pilau Brown Rice Meat
74
Smart
GI: 48(Low)
100
Cal
12.1g
Carbs
5.7g
Protein
0.7g
Fiber
Portion: 1 serving
verified-gimega-batchvalidated
Roasted Corn on the Cob
78
Smart
GI: 48(Low)
100
Cal
20g
Carbs
3g
Protein
3g
Fiber
Portion: 1 cob (100g)
low-gistreet-foodkenyan
Thieboudienne (Senegal Fish Rice Brown)
74
Smart
GI: 48(Low)
93
Cal
10.7g
Carbs
6g
Protein
1g
Fiber
Portion: 1 serving
verified-gibatch-19validated
Ugali (Small)+Sukuma Wiki
75
Smart
GI: 48(Low)
80
Cal
12.8g
Carbs
2.4g
Protein
1.6g
Fiber
Portion: 1 serving
verified-gibatch-7validated
Malva Pudding (Sugar-Free)
71
Smart
GI: 50(Low)
250
Cal
30g
Carbs
5g
Protein
1g
Fiber
Portion: Dessert
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Akara (Bean Fritters)
84
Smart
GI: 50(Low)
225
Cal
30g
Carbs
12g
Protein
7g
Fiber
Portion: Breakfast/Snack
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Saka Saka (Cassava Leaf Stew)
86
Smart
GI: 50(Low)
220
Cal
16g
Carbs
8g
Protein
7g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Mbaazi za Nazi (Pigeon Peas in Coconut Milk)
87
Smart
GI: 50(Low)
190
Cal
24g
Carbs
10g
Protein
8g
Fiber
Portion: Breakfast/Side
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Kontomire Stew (Spinach Stew)
88
Smart
GI: 50(Low)
180
Cal
12g
Carbs
12g
Protein
8g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Shiro Wot (Chickpea Powder Stew)
86
Smart
GI: 50(Low)
165
Cal
30g
Carbs
8g
Protein
8g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Teff Flatbread Roll with Chickpea Filling
82
Smart
GI: 50(Low)
150
Cal
25g
Carbs
7g
Protein
6g
Fiber
Portion: 1 roll (180g)
high_fiberplant_basedmoderate_protein
West African Groundnut & Quinoa Energy Balls (Snack)
77
Smart
GI: 50(Low)
150
Cal
12g
Carbs
7g
Protein
3g
Fiber
Portion: 2 balls (50g)
high_proteinhigh_fiberlow_carb
Harira (Lentil and Chickpea Soup)
88
Smart
GI: 50(Low)
135
Cal
20g
Carbs
8g
Protein
8g
Fiber
Portion: Soup/Main
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Breakfast: Fonio Porridge with Almonds (Small Bowl)
76
Smart
GI: 50(Low)
130
Cal
18g
Carbs
5g
Protein
2.5g
Fiber
Portion: 1 bowl (200g)
high_fiberlow_carbgluten_free
Millet Porridge with Roasted Groundnuts (Unsweetened)
77
Smart
GI: 50(Low)
120
Cal
18g
Carbs
5g
Protein
3g
Fiber
Portion: 1 bowl (250g)
high_fiberlow_gimoderate_protein
Sorghum (Cooked)
76
Smart
GI: 50(Low)
120
Cal
25g
Carbs
4g
Protein
3g
Fiber
Portion: 1 cup (150g)
low-giafrican-staplewhole-grain
Jollof Rice (Brown Rice Version)
73
Smart
GI: 50(Low)
112
Cal
15.2g
Carbs
3.2g
Protein
1.2g
Fiber
Portion: 1 serving
verified-gibatch-2
Sorghum and Black Bean Salad with Grilled Vegetables (West African)
81
Smart
GI: 50(Low)
110
Cal
18g
Carbs
6g
Protein
5g
Fiber
Portion: 1 bowl (200g)
high_fiberhigh_proteinlow_gi
Yam (Boiled)
76
Smart
GI: 51(Low)
118
Cal
28g
Carbs
1.5g
Protein
4g
Fiber
Portion: 1 cup (150g)
moderate-ginigerianstaple
Butternut Squash (Roasted)
74
Smart
GI: 51(Low)
45
Cal
12g
Carbs
1g
Protein
2g
Fiber
Portion: 1 cup (150g)
moderate-gisouth-africanvitamin-a
Ndolé (Bitterleaf Soup with Peanuts)
87
Smart
GI: 52(Low)
240
Cal
20g
Carbs
10g
Protein
8g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Fatira (Wheat Pancake) + Honey
72
Smart
GI: 52(Low)
195
Cal
30g
Carbs
5g
Protein
2g
Fiber
Portion: 1 piece (100g)
moderate-giethiopianquick
Jollof Rice (Parboiled)
71
Smart
GI: 52(Low)
166.6
Cal
28.4g
Carbs
3.8g
Protein
1.8g
Fiber
Portion: 1 plate
gemini-2026-05-11src:USDA-FDC
Spiced Millet Porridge with Groundnut Butter (Unsweetened)
76
Smart
GI: 52(Low)
130
Cal
22g
Carbs
6g
Protein
3g
Fiber
Portion: 1 bowl (200g)
high_fibermoderate_proteinlow_gi
Sorghum Porridge with Chia Seeds (Unsweetened)
79
Smart
GI: 52(Low)
120
Cal
22g
Carbs
4g
Protein
5g
Fiber
Portion: 1 bowl (250g)
high_fiberlow_gi
Millet (Cooked)
73
Smart
GI: 52(Low)
118
Cal
24g
Carbs
3g
Protein
2g
Fiber
Portion: 1 cup (150g)
moderate-giafrican-staplewhole-grain
Pap + Morogo (Corn Porridge + Greens)
73
Smart
GI: 52(Low)
90
Cal
15g
Carbs
3g
Protein
2g
Fiber
Portion: 1 serving
south-africanporridgegreens
Roasted Chickpea & Plantain Snack
77
Smart
GI: 53(Low)
180
Cal
30g
Carbs
6g
Protein
5g
Fiber
Portion: 1 cup (100g)
high_fibermoderate_proteinlow_gi
Unsweetened Millet Porridge with Groundnut Powder (Small)
75
Smart
GI: 53(Low)
120
Cal
20g
Carbs
5g
Protein
3g
Fiber
Portion: 1 bowl (250g)
high_fiberlow_carbhigh_protein
Yam Porridge (Nigerian)
70
Smart
GI: 54(Low)
88
Cal
14.4g
Carbs
1.6g
Protein
1.2g
Fiber
Portion: 1 serving
nigerianyamporridge
Chicken Peanut Stew (West African)
78
Smart
GI: 55(Low)
280
Cal
30g
Carbs
15g
Protein
5g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Maffe (Peanut Stew with Meat)
78
Smart
GI: 55(Low)
280
Cal
30g
Carbs
15g
Protein
5g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Palm Butter Soup (Liberian)
80
Smart
GI: 55(Low)
270
Cal
24g
Carbs
10g
Protein
6g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Palm Oil Tomato Stew (Meat)
78
Smart
GI: 55(Low)
235
Cal
15g
Carbs
15g
Protein
4g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Githeri (Maize & Bean Stew)
85
Smart
GI: 55(Low)
195
Cal
30g
Carbs
10g
Protein
9g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Ugali (Maize Meal)
69
Be Careful
GI: 55(Low)
130
Cal
28g
Carbs
3g
Protein
1.5g
Fiber
Portion: 1 serving (150g)
moderate-gikenyanstaple
Injera (100% Teff)
74
Smart
GI: 55(Low)
117.1
Cal
23.5g
Carbs
4.2g
Protein
3.5g
Fiber
Portion: 1 large
gemini-2026-05-11src:USDA-FDC
Fufu + Light Soup (Small)
70
Smart
GI: 55(Low)
100
Cal
17g
Carbs
3g
Protein
1g
Fiber
Portion: 1 serving
ghanaianfufusoup
Domoda (Gambian Peanut Stew)
76
Smart
GI: 58(Medium)
265
Cal
30g
Carbs
12g
Protein
5g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Samp & Beans
81
Smart
GI: 58(Medium)
175
Cal
30g
Carbs
9g
Protein
8g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Rfissa (Lentils and Chicken with Torn Bread)
81
Smart
GI: 60(Medium)
220
Cal
30g
Carbs
15g
Protein
8g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Egusi Soup with Fufu
76
Smart
GI: 60(Medium)
216
Cal
22g
Carbs
12g
Protein
5g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Umngqusho (Samp and Beans with Meat)
80
Smart
GI: 60(Medium)
210
Cal
32g
Carbs
12g
Protein
8g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Koshary (Egyptian Lentil Rice Pasta)
76
Smart
GI: 60(Medium)
200
Cal
40g
Carbs
10g
Protein
7g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Banga Soup with Starch
72
Smart
GI: 62(Medium)
258
Cal
22g
Carbs
10g
Protein
4g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Chapati (Kenyan-style)
59
Be Careful
GI: 65(Medium)
260
Cal
55g
Carbs
7g
Protein
2g
Fiber
Portion: Side/Snack
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Ogbono Soup with Amala
77
Smart
GI: 65(Medium)
235
Cal
25g
Carbs
15g
Protein
7g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Kelewele (Spicy Fried Plantains)
65
Be Careful
GI: 65(Medium)
230
Cal
30g
Carbs
2g
Protein
3g
Fiber
Portion: Snack
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Waakye (Rice & Beans)
72
Smart
GI: 65(Medium)
210
Cal
35g
Carbs
8g
Protein
6g
Fiber
Portion: Breakfast/Lunch
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Couscous with Seven Vegetables
74
Smart
GI: 65(Medium)
185
Cal
35g
Carbs
8g
Protein
7g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Himbasha (Ethiopian Flatbread)
61
Be Careful
GI: 68(Medium)
280
Cal
50g
Carbs
8g
Protein
3g
Fiber
Portion: Breakfast/Snack
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Chapati (Ugandan-style)
61
Be Careful
GI: 68(Medium)
270
Cal
50g
Carbs
7g
Protein
3g
Fiber
Portion: Side/Snack
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Efo Riro with Pounded Yam
72
Smart
GI: 68(Medium)
220
Cal
26g
Carbs
10g
Protein
6g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Yam Pottage (Asaro)
65
Be Careful
GI: 68(Medium)
208
Cal
34g
Carbs
4g
Protein
4g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Ugali Sukuma Wiki (Maize Porridge & Collard Greens)
67
Be Careful
GI: 68(Medium)
200
Cal
35g
Carbs
6g
Protein
5g
Fiber
Portion: Main course
gemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Ghraiba (North African Almond Cookies)
62
Be Careful
GI: 70(High)
450
Cal
40g
Carbs
8g
Protein
3g
Fiber
Portion: Dessert
Limit portionsgemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Koeksisters (Substitute)
57
Be Careful
GI: 70(High)
380
Cal
40g
Carbs
4g
Protein
1g
Fiber
Portion: Dessert
Limit portionsgemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Pilau Rice (Spiced Rice with Meat)
61
Be Careful
GI: 70(High)
255
Cal
35g
Carbs
12g
Protein
2g
Fiber
Portion: Main course
Limit portionsgemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Jollof Rice (Vegetable)
61
Be Careful
GI: 70(High)
238
Cal
38g
Carbs
5g
Protein
3g
Fiber
Portion: Main course
Limit portionsgemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Makouda (Moroccan Potato Fritters)
62
Be Careful
GI: 70(High)
210
Cal
35g
Carbs
5g
Protein
3g
Fiber
Portion: Snack
Limit portionsgemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Banku with Okro Stew
67
Be Careful
GI: 70(High)
200
Cal
30g
Carbs
6g
Protein
5g
Fiber
Portion: Main course
Limit portionsgemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Eba (Garri Swallows)
59
Be Careful
GI: 70(High)
190
Cal
45g
Carbs
1g
Protein
3g
Fiber
Portion: Staple accompaniment
Limit portionsgemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Garri (Instant Soak)
58
Be Careful
GI: 70(High)
190
Cal
50g
Carbs
1g
Protein
3g
Fiber
Portion: Snack
Limit portionsgemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Jollof Rice (Chicken)
61
Be Careful
GI: 72(High)
260
Cal
35g
Carbs
10g
Protein
2.5g
Fiber
Portion: Main course
Limit portionsgemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Vetkoek (Fried Dough Bread)
55
Be Careful
GI: 75(High)
300
Cal
45g
Carbs
6g
Protein
2g
Fiber
Portion: Breakfast/Snack
Limit portionsgemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Mandazi (Fried Dough)
54
Be Careful
GI: 75(High)
280
Cal
40g
Carbs
5g
Protein
1g
Fiber
Portion: Snack/Dessert
Limit portionsgemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Fufu (Cassava)
55
Be Careful
GI: 75(High)
192
Cal
40g
Carbs
2g
Protein
2g
Fiber
Portion: Staple accompaniment
Limit portionsgemini-2026-05-12african-subregion-expansionsrc:peer-reviewed
Fufu (Cassava & Plantain)
51
Be Careful
GI: 84(High)
158.6
Cal
38g
Carbs
1.2g
Protein
2.5g
Fiber
Portion: 1 ball
Limit portionsgemini-2026-05-11src:USDA-FDC
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