Guinea-Bissau Food Guide
Content Information
Recently updatedFood Safety Tips
Essential food safety information to help you enjoy Guinea-Bissau's cuisine safely and confidently.
Drink only bottled or purified water
Tap water in Guinea-Bissau is not safe to drink. Always use bottled or purified water for drinking, brushing teeth, and washing produce.
Choose busy vendors with high turnover
Street food can be safe and delicious when you choose popular stalls where food is prepared fresh. At Mercado do Bandim, find small stalls serving hot, fresh fish straight from the grill.
Be cautious with foods left at room temperature
In warm climates, avoid foods that have been sitting out for extended periods. Choose freshly cooked hot meals.
Dietary Options
vegetarian
LOW AVAILABILITYVegetarian options are limited as traditional cuisine is heavily focused on fish and meat. However, rice dishes and some vegetable-based caldos can be prepared without animal products.
vegan
LOW AVAILABILITYVegan options may be very limited in traditional restaurants. Rice-based dishes and some vegetable preparations may work. Communicate your dietary needs clearly.
gluten-free
HIGH AVAILABILITYGluten-free options are naturally abundant as rice, cassava, yams, and millet are dietary staples. Traditional dishes are mostly gluten-free by nature.
Common Allergens
Peanuts
HIGH PREVALENCEPeanuts (mancarra) are extensively used, especially in the national dish Caldo de Mancarra
COMMONLY FOUND IN:
Fish and Shellfish
HIGH PREVALENCESeafood is central to Guinea-Bissauan cuisine, especially in coastal areas
COMMONLY FOUND IN:
Palm Oil
HIGH PREVALENCEPalm oil is a key ingredient in many traditional dishes
COMMONLY FOUND IN:
Essential Food Experiences
These iconic dishes represent the must-have culinary experiences that define Guinea-Bissau's food culture for travelers.
Caldo de Mancarra
Guinea-Bissau's most famous dish and national treasure, revered across the country and a must-try for any visitor. The ultimate expression of the country's groundnut farming tradition. This popular peanut stew is usually made with shrimp and peanuts in a spicy sauce, served with rice. Originated when peanuts were brought to Guinea-Bissau by Portuguese settlers. 'Mancarra' is the Guinean word for peanuts. Tends to be creamier than other West African peanut stews and often uses seafood (especially shrimp) or chicken as protein base, maintaining a distinct balance between savory peanut, tomato acidity, and final burst of lime.
Caldo de Chabéu
Powerful dish that connects deeply to the local agricultural landscape, specifically the palm tree. Chabéu refers to the fruit of a specific type of palm tree. The core ingredient is the palm fruit - boiled, mashed, and strained to extract thick, rich liquid (similar to the process for palm oil) which forms the deep-colored, unique broth. This caldo often features smoked fish, chicken, or beef and is typically bulked up with staple vegetables like cassava, sweet potato, and leafy greens (like potato leaves or cabbage). Associated with family gatherings and specific regional traditions.
Jollof Rice
Particularly popular rice dish eaten across West Africa. Rice cooked with palm oil, tomato paste and onions, to which other vegetables and meat or fish are added. There is debate about the most authentic way to prepare jollof rice - some recipes add different combinations of seasoning and spices. Another point of contention is whether rice should be cooked directly in the sauce or par-boiled separately first. Guinea-Bissauan version has unique local character.
Calulu (Fish Stew)
Fish stew made with okra, tomatoes, onions, and palm oil, usually served with rice. In Guinea-Bissau, Grouper fish are commonly used as it is abundant in this area. Some versions may include smoked chicken instead of fish. Eaten all year round but particularly popular during the rainy season (June to October) when okra and tomatoes are in season.
Feijoada
Traditional bean stew showing Portuguese influence. Made with black-eyed peas or other beans, pork, beef, and smoked meats, cooked slowly with onions, garlic, and spices. Served with rice and often farofa (toasted cassava flour). Represents the blend of African and Portuguese culinary traditions.
Moamba de Galinha
Chicken stew cooked in palm oil sauce with okra, tomatoes, and spices. The name comes from the red palm oil (dendê) that gives it distinctive color and flavor. Popular throughout Guinea-Bissau and shows connections to other Lusophone African countries.
Caldo de Peixe
Fish stew featuring fresh catch from Atlantic waters. Made with tomatoes, onions, peppers, palm oil, and aromatic spices. Represents coastal culinary traditions and abundance of seafood. Often includes cassava or sweet potato.
Arroz de Coco (Coconut Rice)
Rice cooked in coconut milk, giving it rich, creamy texture and subtle sweetness. Often served with grilled fish or chicken. Popular in coastal areas where coconuts are abundant. Shows tropical influences on local cuisine.
Fufu
Starchy staple made from cassava, yams, or plantains, pounded until smooth and elastic. Served with various soups and stews. Part of shared West African culinary heritage. Swallowed in small balls rather than chewed.
Cachupa
Hearty stew made with corn, beans, and meats like fish or chicken. Considered by some as a national dish. Shows Cape Verdean influence due to historical connections. Often served at celebrations and special occasions.
Regional Specialties & Local Favorites
Discover the authentic regional dishes and local favorites that showcase Guinea-Bissau's diverse culinary traditions.
Grilled Fresh Fish
Fresh fish from Atlantic waters grilled over charcoal. Simple preparation that highlights the quality of local seafood. At Mercado do Bandim, Bissau's largest market, find small stalls serving hot, fresh fish straight from the grill.
Allergens:
Rice and Beans
Simple but essential combination served throughout the country. Rice cooked with beans, often with coconut milk or palm oil. Represents daily sustenance and can be vegetarian or served with fish/meat.
Fried Plantains
Ripe plantains sliced and fried until golden and caramelized. Popular side dish accompanying main meals or eaten as snack. Ubiquitous throughout Guinea-Bissau.
Gari (Cassava Grits)
Fried, fermented cassava granules that can be eaten dry as a snack or rehydrated and served with stews. Important cassava product consumed throughout West Africa.
Allergens:
Yassa (Chicken or Fish)
Marinated chicken or fish with onions, lemon, and mustard. Grilled then simmered with caramelized onions. Shows Senegalese influence and is popular across West Africa.
Crab Soup
Fresh crab soup popular in coastal areas and the Bijagos Islands. Made with coconut milk, tomatoes, and spices. Showcases abundant seafood from mangroves and coastal waters.
Allergens:
Regional Cuisine Highlights
Explore the diverse culinary landscapes across different regions of Guinea-Bissau.
Bijagos Archipelago
The Bijagos Islands, a UNESCO Biosphere Reserve of 88 islands, offer unique seafood-focused cuisine. Lots of seafood dishes due to proximity to ocean. Grilled fish, prawns, and shellfish are common, often served with rice or cassava. The islands also have unique dishes prepared with wild herbs and spices found in the area. Untouched beauty and vibrant marine life influence the culinary traditions.
Cultural Significance:
Bijagos cuisine reflects island isolation and abundant marine resources. Traditional fishing methods and wild herbs create unique flavor profiles not found on mainland.
Signature Dishes:
- Fresh seafood
- Grilled fish
- Prawns
- Shellfish
- Wild herbs
Key Ingredients:
Cacheu
Historic town famous for its colonial architecture, including the Fortaleza de Cacheu. Full of history and culture with rich cuisine that includes fresh seafood and traditional dishes. Visitors can enjoy traditional meals while exploring impressive colonial fortresses and beautiful natural landscapes. Coastal location provides access to abundant seafood.
Cultural Significance:
Cacheu cuisine blends indigenous traditions with Portuguese colonial influences, creating unique preparations found in this historic region.
Signature Dishes:
- Fresh seafood
- Traditional stews
- Colonial-influenced dishes
- Coastal fish
Key Ingredients:
Eastern Interior
In the eastern part of the country, cuisine is more reliant on millet, sorghum, and wild game. Grilled and stewed meats feature heavily on menus, often cooked in groundnut sauce or accompanied by fufu. Less seafood, more focus on agricultural products and hunting traditions.
Cultural Significance:
Interior cuisine reflects agricultural and hunting traditions, with less Portuguese influence and stronger connections to pre-colonial food ways.
Signature Dishes:
- Wild game
- Fufu
- Groundnut sauces
- Millet dishes
- Grilled meats
Key Ingredients:
Sweet Delights & Desserts
Indulge in Guinea-Bissau's traditional sweet treats and desserts.
Cashew Fruit Desserts
Desserts made from cashew fruit, which is abundant during harvest season. Can be made into jams, preserves, or sweet preparations. Unique to cashew-growing regions.
Coconut Candy
Sweet treats made from grated coconut and sugar, often formed into balls or bars. Popular street snack in coastal areas where coconuts are plentiful.
Banana Fritters
Ripe bananas mashed with flour and sugar, then deep-fried. Simple, sweet snack sold by street vendors and enjoyed throughout the day.
Traditional Beverages
Discover Guinea-Bissau's traditional drinks, from locally produced spirits to regional wines.
Canjira (Cashew Wine)
Popular local drink made from the fruit of the cashew tree. Fermented into a light alcoholic beverage, especially common during the cashew harvest season. Part of local traditions and celebrations.
Palm Beer
Traditional alcoholic beverage made by fermenting coconut palm juice. Has a sweet and slightly sour taste. Tapped fresh from palm trees and consumed locally.
Soft Beverages
Discover Guinea-Bissau's traditional non-alcoholic drinks, from local teas to refreshing juices.
Bissap (Hibiscus Tea)
Refreshing drink made from hibiscus flowers, sugar, and sometimes mint. Served cold with tart, cranberry-like flavor and bright red color. Popular throughout West Africa.
Ginger Juice
Refreshing beverage made from fresh ginger, sugar, and sometimes pineapple or lime. Served chilled and believed to have medicinal properties. Popular throughout the day.
Cashew Fruit Juice
Fresh juice made from cashew apples (the fruit attached to cashew nuts). Sweet, slightly astringent flavor rich in vitamin C. Seasonal drink during cashew harvest.
Tamarind Juice
Sweet-tart drink made from tamarind pods, sugar, and water. Refreshing and nutritious. Sold by street vendors and in restaurants throughout the country.