Other names (local names):
"Iyan" in Yoruba, "Ruam-Yo" in Tiv, "Sokowara" in Hausa, "Usong Udia" in Ibibio

Origin:
A staple traditional food of the Yorubas in South-west Nigeria, and common with the Igbo, Tiv and Ebira and the Okun ethnic groups.

Nutritional value and benefits:

Source: https://www.fitnigerian.com/nutrition-facts/pounded-yam/

More information:
https://niyis.co.uk/blog/the-history-of-pounded-yam-and-its-benefits/

https://agric4profits.com/health-benefits-of-pounded-yam/

https://www.fitnigerian.com/nutrition-facts/pounded-yam/

Other names (local names):
Tuwo Masa in Hausa, Corn Fufu

Origin:
Tuwon masara is a corn flour swallow eaten in the northern part of Nigeria. The term tuwon masara is formed from two Hausa words: tuwo (cooked cornmeal) and masara (maize). Tuwon masara is similar to sadza, a popular Southern African food. It's one of the most popular foods in northern Nigeria.

Nutritional value and benefits:
It is a rich source of carbohydrates, proteins, iron, potassium, magnesium, sodium, phosphorus, vitamins, and little fats.

More information
https://nimedhealth.com.ng/2020/07/31/tuwo-masara-health-benefits-how-to-prepare-tuwo-masara-tuwo-masara-recipes/

Other names (local names):
Fufu in Yoruba

Origin:
Potato fufu is a staple swallow food taken by the northern region of Nigeria. It is popular among the Yoruba tribe living in Kwara state. The swallow food is easy to make compared to pounded yam and its unique taste is why the food is prepared at weddings, parties and other occasion.

Nutritional value and benefits:

Source: https://funke-koleosho.blogspot.com/2015/02/making-fufu-from-potatoes-pounded.html

More information
https://www.jamiesonbrothers.com/potato-nutrition-health-benefits

https://www.allnigerianrecipes.com/fufu-recipes/potato-fufu/

Other names (local names):
Tuwo shinkafa in Hausa

Origin:
Tuwon shinkafa is a type of Nigerian and Nigerien rice swallow from Niger and the northern part of Nigeria. It is a thick pudding prepared from a local rice that is soft and sticky, and is usually served with different types of soups like miyar kuka, miyar kubewa, and miyar taushe.

Nutritional value and benefits:

Source: https://www.fitnigerian.com/nutrition-facts/tuwo-shinkafa/

More information
https://youtu.be/Zdjfq2RI51s

Other names (local names):
Oatmeal fufu or swallow

Origin:
Oatmeal swallow is called oatmeal fufu in Nigeria, made with oatmeal. Oatmeal is gotten from preparation of oats that have been de-husked, steamed, and flattened or a coarse flour of hulled oat grains that have either been milled (ground), rolled, or steel-cut.

Nutritional value and benefits:

Source: https://kscuisine.com/oatmeal-swallow/#:~:text=Benefits%20of%20Oatmeal%20Swallow&text=Oatmeal%20fufu%20has%20cholesterol%20lowering,dense%20and%20rich%20in%20fibre.

More information
https://kscuisine.com/oatmeal-swallow/

Other names (local names):
Cocoyam fufu or swallow

Origin:
Cocoyam fufu is a staple food popular in West African countries such as Nigeria, Ghana, and Cameroon.

Nutritional value and benefits:

Source: https://www.nutritionvalue.org/Golden_tropics%2C_cocoyam_fufu_flour_by_Golden_Tropics%2C_Ltd._407737_nutritional_value.html#:~:text=contains%20267%20calories%20per%20100,the%20rest%20is%20complex%20carbohydrate.

More information
https://youtu.be/tVCfpMl601Y

https://foodeely.com/cocoyam-fufu-everything-you-need-to-know/

Other names (local names):
Tigernut fufu or swallow

Origin:
Tigernut fufu is a recent innovation in the West African swallow dish. It is an appropriate meal for those on a low carb diet.

Nutritional value and benefits:

Source: https://www.mynetdiary.com/food/calories-in-tigernut-flour-by-iya-foods-lb-29023712-0.html

More information

https://www.youtube.com/watch?v=w2ZHcOdWuc0

https://www.allnigerianrecipes.com/fufu-recipes/tigernuts-fufu/#google_vignette

Other names (local names):
Garden egg/Eggplant fufu, Eggplant amala

Origin:
Garden Egg and eggplants are native to sub-Saharan Africa. The swallow made from them is another good source of low carb diet.

Nutritional value and benefits:

Source: https://www.chichiuguru.com/low-carb-eggplant-swallow-low-carb-amala/

More information

https://www.youtube.com/watch?v=Fq8RuSySXus

Other names (local names):
Cabbage fufu or swallow

Origin:
Cabbage Fufu is an excellent, keto alternative to Nigerian (African) fufu dishes.

Nutritional value and benefits:

Source: https://lowcarbafrica.com/cabbage-fufu/

More information

https://lowcarbafrica.com/cabbage-fufu/

https://www.youtube.com/watch?v=woRIMr1kCQw

Other names (local names):
Carrot fufu or swallow

Origin:

Carrot fufu is made from carrot, common in Nigeria.

Nutritional value and benefits:

Source: https://www.healthline.com/nutrition/foods/carrots#nutrition

More information
https://en.wikibooks.org/wiki/Cookbook:Carrot_Fufu

https://www.youtube.com/watch?v=6fZoo1ri6hg

https://articles.connectnigeria.com/how-to-make-carrot-swallow/

Other names (local names):
Plantain fufu  or plantain amala or amala ogede (in Yoruba)

Origin:
It is a staple dish in West Africa made from unripe plantain.

Nutritional value and benefits:

Source: https://www.eatthismuch.com/food/nutrition/fufu-mix-plantain,1890046/

More information

https://healthguide.ng/health-benefits-plantain-fufu/

Other names (local names):
Tuwo dawa

Origin:

 Tuwo Dawa is a Nigerian swallow common in the north of the country. It is made from sorghum flour.

Nutritional value and benefits:

More information

Other names (local names):
Wheat meal swallow, Wheat fufu, Asida (Arabic)

Origin:
It is a common food in the Arab world and eaten mainly in Middle East and African countries.

Nutritional value and benefits:

Source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/169761/nutrients

More information

https://goodfoodafrica.com/wheat-swallow-wheat-fufu/#google_vignette

Other names (local names):
Kenkey in Ghana, Komi, Otim, Kooboo, or Dorkunu

Origin:
Kenkey is a staple swallow food similar to sourdough dumplings from the Ghana and Fante-inhabited regions of West Africa, usually served with pepper crudaiola and fried fish, soup or stew.

Nutritional value and benefits:

Source: https://www.eatthismuch.com/food/nutrition/kenkey,2983619/

More information:

https://www.youtube.com/watch?v=8UlGp5e5i9I