1 serving (250 grams) contains 400 calories, 15.0 grams of protein, 30.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
377.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.3 g | 36% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 47.2 mg | 15% | |
| Sodium | 471.7 mg | 20% | |
| Total Carbohydrates | 18.9 g | 6% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 1.9 g | ||
| protein | 14.2 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 94.3 mg | 7% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 377.4 mg | 8% | |
* 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
Source of Calories
About Egusi soup
Egusi soup is a flavorful West African dish, particularly popular in Nigeria, made from ground egusi seeds (melon seeds), vegetables, and protein sources like meat or fish. It is often served with starchy sides like fufu or pounded yam. Egusi seeds are rich in healthy fats, plant-based protein, and essential nutrients, offering a hearty and nutrient-dense meal. The dish is also known for its vibrant spices and leafy greens, which add additional layers of flavor and nutritional value. Egusi soup is high in calories due to its fat content, but it provides a good balance of macronutrients and micronutrients, including magnesium, potassium, and vitamin A from its vegetable base.
Health Benefits
- Egusi seeds are an excellent source of plant-based protein, aiding in muscle repair and growth.
- Rich in essential fatty acids, egusi seeds help support heart health and maintain healthy cholesterol levels.
- Vegetables like spinach or bitter leaf in Egusi soup are high in vitamin A, supporting eye health and immune function.
Dietary Considerations
Selection and Storage
Store Egusi soup in an airtight container in the refrigerator for up to three days. For longer storage, freeze and reheat gently to preserve its flavors.
Common Questions About Egusi soup Nutrition
Is Egusi soup high in protein?
Egusi soup is relatively high in protein due to the melon seeds used in its preparation. One cup of egusi seeds contains approximately 24 grams of protein, making it a good source for muscle repair and growth when combined with additional protein-rich ingredients like meat, fish, or tofu in the soup.
Can I eat Egusi soup on a keto diet?
Egusi soup can be keto-friendly if prepared with low-carb vegetables like spinach, kale, or collard greens and without high-carb additions like starchy thickeners. The melon seeds are low in carbohydrates, contributing only about 4 grams of net carbs per ounce, making it a suitable choice for keto dieters when prepared properly.
What are the main health benefits of Egusi soup?
Egusi soup provides various health benefits, including being rich in healthy fats, protein, and essential vitamins like vitamins A, B, and C. The melon seeds are high in antioxidants and magnesium, which can support immune function and cardiovascular health. However, it can also be calorie-dense, so portion control is important to avoid excessive calorie intake.
What is the recommended portion size for Egusi soup?
A standard portion of Egusi soup is about 1 to 1.5 cups per serving, which can range from 300 to 500 calories depending on the ingredients used. Pairing it with a moderate portion of sides like fufu or low-carb options like cauliflower rice can help balance the overall meal.
How does Egusi soup compare to vegetable-based soups?
Compared to vegetable-based soups, Egusi soup is much higher in calories and fats due to the melon seeds, oils, and sometimes meats used in its preparation. While vegetable soups are typically low in calories and carbs, Egusi soup offers a more nutrient-dense option with protein and fats, making it a good choice for those seeking a hearty and satisfying meal.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
