Egusi Seed

Egusi seeds are mainly used as thickeners in soups and stews. They are also used to make Egusi sauce, a staple accompaniment for dishes like pounded yam and fufu. In addition, the seeds can be roasted and eaten as a snack, much like pumpkin seeds.

A 1-ounce (28g / about 2 tablespoons) serving of Egusi seeds contains approximately 158 calories.

There are about 8 grams of protein in each 1-ounce serving of Egusi seeds.

Egusi seeds consist of about 13 grams of fat per 1-ounce serving, predominantly unsaturated fats.

Each serving contains roughly 4 grams of carbohydrates, making it a low-carb option.

Egusi seeds are a good source of vitamins like vitamin B2 (riboflavin) and niacin (vitamin B3).

These seeds are rich in minerals such as magnesium, potassium, and iron.

Egusi seeds are associated with several health benefits such as improving heart health due to their healthy fats, aiding digestion with their fiber content, and providing essential nutrients that support overall body functions.

Despite their nutritional value, overconsumption of Egusi seeds can lead to an excessively high intake of calories and fats, which might not be suitable for individuals managing their weight or those with specific health conditions requiring fat-restricted diets.

Egusi soup is the most famous dish made from these seeds. Other recipes include Egusi stew and Egusi-fried vegetables.

The seeds are often ground into a powder before being added to dishes. They can also be toasted, pressed for oil, or soaked and fermented.

Egusi pairs well with leafy greens, meat, fish, and starchy sides like yam, rice, and bread.

Egusi seeds are a versatile and nutritious ingredient with deep historical roots in African cuisine. They are increasingly recognized globally for their unique flavor and health benefits, finding their way into a variety of culinary traditions.