Egusi

Dinner

Item Rating: 71/100

1 serving (100 grams) contains 593 calories, 25.0 grams of protein, 52.0 grams of fat, and 10.5 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		1411.9
% Daily Value*
Total Fat		123.8 g	158%
	Saturated Fat	21.4 g	107%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		71.4 mg	3%
Total Carbohydrates		25 g	9%
	Dietary Fiber	9.5 g	33%
	Sugars	0 g
protein		59.5 g	119%
Vitamin D		0 mcg	0%
Calcium		119.0 mg	9%
Iron		8.3 mg	46%
Potassium		1190.5 mg	25%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🧈 High saturated fat

🥩 High protein

Source of Calories

Fat: 1114 cal (76.7%)

Protein: 238 cal (16.4%)

Carbs: 100 cal (6.9%)

About Egusi

Egusi, also known as melon seeds, is a staple ingredient in West African cuisine, particularly Nigeria, Ghana, and Cameroon. These seeds come from specific varieties of gourds, squashes, or melons. Egusi is well-known for its use in traditional soups or stews, which are typically prepared with vegetables, meats, and spices. Nutritionally, egusi is an energy-rich food due to its high fat (52%) and protein (25%) content. It is also a moderate source of dietary fiber (4%) and provides essential micronutrients such as iron (3.5 mg) and calcium (50 mg) per 100 grams, supporting various bodily functions.

Health Benefits

• Egusi is rich in protein (25 grams per 100 grams), which supports muscle repair and growth.
• It provides a good amount of iron (3.5 mg per 100 grams), essential for oxygen transport and combating anemia.
• Egusi contains healthy fats (52 grams per 100 grams), which are important for energy and brain health.

Dietary Considerations

Allergens: Contains Seeds (specific allergies should be considered)

Suitable for: Vegetarian, low-carb diets

Not suitable for: Low-fat diets, individuals with seed allergies

Selection and Storage

Store egusi seeds in an airtight container in a cool, dry place to prevent spoilage. For extended freshness, consider refrigerating or freezing them.

Common Questions About Egusi Nutrition

Is egusi high in protein?

Yes, egusi is relatively high in protein, containing about 25 grams of protein per 100 grams. This makes it a great plant-based protein source, especially for individuals following a vegetarian or vegan diet.

Can I eat egusi on a keto diet?

Yes, egusi is suitable for a keto diet due to its high fat content (52 grams per 100 grams) and relatively low carbohydrate content (10.5 grams). It provides healthy fats while keeping net carbs relatively low, making it a good choice for ketogenic meals.

What are the health benefits of eating egusi?

Egusi offers several health benefits—it is a good source of healthy fats, plant-based protein, and essential nutrients. It contains fiber (4 grams per 100 grams), which supports digestion, and has a low sugar content, making it suitable for managing blood sugar levels. However, it is calorie-dense, so portion control is recommended for those monitoring calorie intake.

How much egusi should I eat in one serving?

A typical serving size for egusi is around 50 grams, which provides approximately 297 calories, 12.5 grams of protein, 26 grams of fat, and 5 grams of carbohydrates. Adjust serving sizes based on your dietary needs and activity level, as egusi is calorie-rich.

How does egusi compare to other seeds like sunflower seeds?

Compared to sunflower seeds, egusi has a higher protein content (25 grams vs. 21 grams per 100 grams) and more fat (52 grams vs. 49 grams). Egusi is also lower in carbohydrates, making it a better option for low-carb or keto diets. Both are nutrient-rich but differ in flavor and culinary uses.

Data Sources & Scientific References