What Is A Fufu Made Of?

What Is A Fufu Made Of?

Published by Emma on 11th Jun 2022

Fufu, a dish popular in parts of West Africa, is a dough made from pounded yams or cassava. It's eaten with a variety of soups and stews and sometimes dipped into sauces. Fufu is similar to many other dishes around the world, like couscous and polenta (although fufu has a smoother texture).

What Goes Into A Fufu?

Cassava flour is mixed with water or another liquid to create a thick dough that can be used for fufu. The dough is then boiled until it becomes thick and sticky. Fufu can be eaten with sauces (like fish) or stews (such as beef).

Although many people think of fufu as traditional African food, its roots are actually in West Africa, where it is commonly consumed as a staple meal.

Traditionally, the cassava root was pounded with pestles in large wooden mortars until it became mashed into an edible form; however, today, most people use blenders or food processors instead of pounding their own fufu from scratch!

Fufu is often served alongside soups like okra stew or egusi soup—a spicy stew made from ground melon seeds and meat broth that's popular across much of West Africa.

What Does A Fufu Taste Like?

The taste of fufu is different depending on the ingredients used to prepare it. Some fufu is sour, some are bland, and some are tart. Fufu is not eaten alone—it's usually eaten with an African soup. This soup is generally vibrant and flavorful, and sometimes spicy too.

Fufu Nutrition Facts

The fufu nutrition facts are a little bit different from the regular kind of food you would eat.

Serving size: 1

Serving: 295 grams


Calories: 482

Protein: 3.3 grams

Total fat: 9.9 grams

Saturated fat: 6 grams

Carbohydrate: 100 grams

Sodium: 102 milligrams

Potassium: 1003 milligrams

Fibre: 5.7 grams

Sugar: 20 grams

HowTo Make Fufu

Making fufu can be difficult, but these steps will help you through the process.


Use a potato peeler or sharp knife to remove the cassava's tough skin.


Chop the peeled potato into small pieces to make it easier to blend.


Blend until you achieve a smooth batter.


Transfer it to a pot and stir until the fufu is the consistency of a paste.


As soon as the fufu is ready, shape it into small balls and wrap each ball in plastic wrap. This will help keep your fufu soft and prevent it from drying out.

How Is Fufu Eaten?

In west Africa, it is eaten as part of the main meal with soup and often fish or meat. Fufu has a unique quality to adding flavour to soups but only clumps when added to the soup.

How is fufu eaten? The answer to that question is complex, but the process is relatively straightforward.

The idea behind eating fufu with your hands is that it requires more effort and coordination than using utensils (which are typically not available). This makes it easier for those who are less skilled at tasks requiring physical strength or mental agility—such as children who are learning to eat properly—to participate in dining together as a family unit.

#1: Wash your hands

When you eat fufu, you should wash your hands.

You have to ensure that you have clean hands before eating fufu because it will be very hard to eat if your hands are dirty.

You don't want to spread germs around the table, so make sure you wash your hands after returning from the bathroom or using the toilet.

You also need to wash your hands if they are sweaty or greasy from cooking.

Do not lick your fingers when eating fufu because this is considered rude and unhygienic in some cultures.

#2: Take a small piece in your hand

Take a small piece (about the size of a walnut) of fufu in your hand.

#3: Roll it into a ball with your palms

Try rolling it into a ball with your palms.

#4: Dip it into the soup, stew or sauce

You can then dip the ball into the soup, stew or sauce that accompanies your meal. If you're eating it in this way, it's essential to be careful when eating so that none of the sauce gets on your clothes.

#5: Put it into your mouth

You can't go wrong with fufu—just pop it in your mouth and enjoy!

I recommend trying this in the comfort of your own kitchen at least the first time you try fufu.

Health Benefits Of Eating Fufu

Fufu can be a great way to get the nutrients you need to maintain good health and keep your body functioning correctly. It's also a delicious way to enjoy some time with family and friends!

In this post, we are going to discuss some of the health benefits of eating fufu. Let's dive in.

#1: Fufu is delicious

This is a fact that many Nigerians are aware of, but the rest of the world has yet to catch on. Perhaps it's because fufu has become such an integral part of Nigerian cuisine that people elsewhere aren't sure how to classify it. Fufu looks like mashed potatoes, but it isn't mashed potatoes—it's much more than that!

#2: Keeps you full

Fufu is a filling food due to the high concentration of starch. It's great for those who have trouble eating enough calories throughout the day.

#3: Low in cholesterol

Fufu is low in cholesterol. You can enjoy this food without worrying about your cholesterol level.

Also, fufu is a good alternative to rice, potatoes and pasta.

Fufu's benefits go beyond its health advantages; it also provides you with an opportunity to eat nutritious foods that are rarely consumed today. It is well-known that fufu contains many essential minerals such as iron and calcium, which play critical roles in maintaining good health.

#4: It's rich in fibres which help in digestion

Fufu is rich in fibres. Fibre is a carbohydrate that the body can't digest but helps with digestion. Fibre absorbs water, helps keep you regular, and helps control your blood sugar levels, keeping them stable.

As you know, fibre also keeps you full so that you eat less overall.

#5: It's rich in potassium

Fufu is rich in potassium, a mineral that plays an essential role in the function of nerves and muscles. Potassium also helps control blood pressure and maintains healthy blood sugar levels.

#6: Energy boost

Fufu is a carbohydrate-rich food. Your body uses carbohydrates as its primary source of energy, breaking them down into glucose, which is then absorbed into the bloodstream. Glucose can be used immediately by any cell in your body or stored as glycogen in muscles and the liver for future use.

What Are The Disadvantages Of Eating Fufu?

The under-processing of fufu may cause health problems. Cyanide, a toxic chemical found in cassava, is present in large quantities in the unprocessed fufu.

The people most likely to be affected by cyanide poisoning are women and children, who are usually involved in making and preparing cassava for consumption.

When Is Fufu Traditionally Eaten?

Fufu is traditionally eaten on special occasions. It is an integral part of the Christmas, Easter and New Year seasons in West Africa.

Fufu can be made from cassava, yams or plantains. They all have different textures and tastes but are equally delicious when prepared well.

Can A Pregnant Woman Pound Fufu?

Some communities encourage expectant mothers to pound fufu in their last trimester, believing this will ensure easy and short labour.

Do You Swallow Or Chew Fufu?

Fufu balls are usually swallowed whole to produce a sensation of fullness in the stomach. They tend to have a bland flavour overall.

How Do You Store Cooked Fufu?

To store fufu in the refrigerator, wrap it in plastic or place it in a resealable bag. Keep the fufu wrapped tightly so that air and moisture don't reach it.

If you're using a sealed container, make sure to remove as much air as possible before sealing the container.

Both methods of storage will help keep your fufu fresh.

Is Fufu Good For Diabetes?

Fufu, made from the starchy root of the cassava plant, is rich in fibre and contains vitamins and minerals. It is slowly digested, which makes it an excellent source of carbohydrates for people with diabetes.

Is Fufu Served Hot Or Cold?

Fufu should be eaten warm and soft while it is still fresh because it will become hard to enjoy once it has cooled down.

Does Fufu Make You Gain Weight?

Fufu, eba and other cassava derivatives are high-carbohydrate food that can lead to weight gain. This is because starches contain carbohydrates and calories, which increase muscle glycogen stores.

Wrapping up

When you're looking for a satisfying meal that is both healthy and flavorful, fufu is a great option. It's made from cassava, which is a root vegetable rich in vitamin B and potassium. Plus, it's an excellent source of fibre—which can help you stay fuller longer and help prevent constipation.

Also Read

Most Spicy African Delicacies

A Guide To Pounded Yam

Noodles In A Box: A Comprehensive Guide To Noodle Making