Nutritional Content of Ponmo aka Cow Skin

Cow skin, popularly known as Ponmo, Kpomo or Kanda is many Nigerians’ favourite. Common in parties, Ponmo has become a preferred meat source for some. As a matter of fact, there’s no complete “assorted” without Ponmo. There’s been speculations that cow skin possess little or no nutrients. This has been debatable for a while now.

But do cow skin have any nutritional benefit? Yes, it does. There are various health benefits of eating kpomo which are gotten from its nutritional profile. In comparison to regular meats, it has low protein and skin-collagen.

Nutritional value of Ponmo

A 100g of boiled, thick kpomo contains about 224.65kcal of energy, 6.80g of carbohydrate, about 43.9g of water, 46.9g of protein, 1.09g of fat, and 0.02g of fibre. For micronutrients, it’s composed of small amounts of calcium (61mg), iron (4.3mg), magnesium (12mg), phosphorus (36mg) and Zinc (6.79mg).

Scientists have been studying low-calorie diets for years and investigative study has shown that low-calorie diets may slow the aging process. The low protein quality of Ponmo  can be possibly increased when combined with other meat attachments.
As a low calorie food, Ponmo is beneficial in weight loss and reduction of energy intake. Cow skin, which contains a lot of Collagen forms gelatin when cooked.

Components of Ponmo


High intake of fat can increase the risk of developing cancer, particularly cancers of the colon and breast. Ponmo which is a low fat food can lower the risk of contracting such disease.

Dietary Fibre

Dietary fibre are indigestible nutrients which aids proper functioning of the digestive system. Ponmo, a good source of dietary fibre promotes digestive health and regular bowel movements. It also helps to regulate blood sugar levels and cholesterol thereby preventing diseases like diabetes, heart disease and bowel cancer.


A 100g of kpomo contain about 61mg of Calcium. Calcium is a mineral present in most foods. The essential nutrient helps to maintain strong bones and carry out many important functions. It also supports the structure and hardness of the bones and teeth.


Another nutrient present in Ponmo is Iron. Iron, an important component of haemoglobin, present in the red blood cells helps in the transportation of oxygen round the body.


Magnesium is another nutrient found in this meat source. The micronutrient is essential for normal bone structure in the body. Most people get magnesium from their diet but in cases where there is magnesium deficiency, Magnesium supplements are used. Magnesium regulate muscle function throughout the body including the heart muscle. It helps in maintaining a healthy heart rhythm thereby regulating blood pressure and cholesterol production.


Phosphorus, a mineral which makes up 1% of a person’s total body weight is the second most abundant mineral in the body. Present in every cell of the body, most of the mineral is found in the bones and teeth. Phosphorus is a building block of nuclei acids and also plays a role in the body’s energy production.


Zinc is the second-most-abundant micronutrient in the body after Iron. Present in all cells, Zinc is important in the performance of over 300 enzymes that aid metabolism, digestion, nerve function and many other processes.

It’s also vital in the functioning and development of the male sex organs. Research has shown that males with Zinc deficiency have less developed testes and reduced sperm count. Zinc helps in the production of major sex hormones, testosterone and prolactin.

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