Ogbono Soup
Wild Mango Seed Soup
Yes, with a tweak: explicitly request no 'swallow'. About 12g net carbs per serving, on the higher side for Nigerian food, so watch the portion.
What it is
A distinctive viscous, savory soup made from ground ogbono seeds (wild mango seeds), palm oil, leafy greens (like ugu or spinach), and assorted meats and fish. The ground ogbono seeds naturally thicken the soup.
Key ingredients
Ground ogbono seeds, palm oil, assorted meats (beef, goat, tripe), stockfish, smoked fish, crayfish, leafy greens (ugu/spinach), habanero peppers, onions, seasoning cubes, salt.
How to make it keto
Explicitly request no 'swallow'. Confirm no external starch-based thickeners are used (ogbono is self-thickening, but it's always good to check). Limit portions of tomato and bell pepper if they are heavily included.
Watch out for
Excessive tomatoes and bell peppers if used liberally in the pepper base. While rare for authentic ogbono, some less traditional versions might add a starch. Onions contribute to carbs. Ogbono seeds themselves contain some carbohydrates.
Macros are estimates for a typical serving and vary by restaurant. Confirm ingredients with staff, especially if you have allergies. Our ingredient lists are generated automatically and describe how a dish is typically made.
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