Unlike watermelon, the fruit is not edible, and quite bitter. Sign Find nutrition facts for over 2000000 foods. At over 30% protein, gram for gram they provide more protein than other seeds and nuts. Get full Egusi Soup Recipe ingredients, how-to directions, calories and nutrition review. They grow in gourds which are mainly cultivated for their seeds as the flesh is neither sweet nor edible. Egusi is made from melon seeds that grow primarily in the warm regions of Africa. Foods that are water-rich and have less fat, contain less calories. If you do click them, your calorie needs. Calorie breakdown: 79% fat, 12% carbs, 9% protein. It looks the same as watermelon seeds but tastes quite differently. Full nutritional breakdown of the calories in Egusi Soup based on the calories and nutrition in each ingredient, including Egusi soup and the other ingredients in this recipe. Around 50% of the seed content is fat. 758 calories; protein 60g 120% DV; carbohydrates 16.9g 5% DV; fat 51g 78% DV; cholesterol 306mg 102% DV; sodium 858.3mg 34% DV. But, I digress. In actuality, 72% of the fat content is unsaturated fats, which help to lower bad cholesterol and raise good cholesterol. After harvest, the gourds are left to ferment; the fermented flesh is then washed off the seeds. Amount of protein in Melon Seed: How much Vitamin A IU is in Melon Seed? Full nutritional breakdown of the calories in Egusi Soup based on the. Beyond their use in processed form, egusi seeds are commonly parched and eaten individually as a snack. There are 234 calories in 1 serving of Egusi. They are extremely nutritious- high in protein and oil. Egusi (also known by variations including agusi, agushi) is the name for the fat- and protein-rich seeds of certain cucurbitaceous plants (squash, melon, gourd), which after being dried and ground are used as a major ingredient in West African cuisine.. are saying - Curated tweets by EatThisMuch. It is traditionally served as stew made with oil, green leafy vegetables and a variety of meat or fish. 144 / 2,000 cal left. Egusi seeds could substitute another seed or nut in a nut or seed butter recipe. So what is Egusi? 100g of West African egusi contains the following nutrients: 593 calories; Carbohydrates: 11.3g; Fat: 47.9g; Protein: 27.5g; Fibre: 3.2g The egusi plant is also easy to grow. Pumpkin seeds can be found in most local supermarkets outside Nigeria, and in Nigeria, maybe in the fancy shops, or health food shops. Egusi seeds are small and flat. 5.47g. Egusi is a seed that comes from a inedible gourd that looks similar to a watermelon. Create Egusi or melon is a West African name for the seeds of plants like squash, melons, and gourds that, when dried and ground become a staple ingredient in many West African dishes. Amount of Vitamin A IU in Melon Seed: How much Vitamin C is in Melon Seed? Or how about a lower carb bread crumb coating on veggie burgers or nuggets? The information provided within this site is of a general nature and is not to be considered a substitute for a specific medical or dietetic consultation. The lower the energy density, the more food you can eat for fewer calories. Amount of Niacin in Melon Seed: Already The seeds are also similar in appearance to pumpkin and sunflower seeds. Author: Yummy … 99 ($19.99/Count) Once the soup has thickened as you like it, add the green veg and stir. depending on Omega 6 oils are essential for various processes within the body, including immune function and maintenance of skin barrier integrity. It is even said that the dry seeds placed on a hot skillet pop like popcorn and come out looking like puffed rice. Serving Size : 4 cups. 1/3 cup. Amount of fiber in Melon Seed: How much protein is in Melon Seed? About MILLED EGUSI, UPC: 6034000115109; MILLED EGUSI, UPC: 6034000115109 contain(s) 560 calories per 100 grams or ≈3.527 ounces [ price]; Ingredients: MELON SEEDS Manufacturer: Praise Export Serv. Egusi-seed meal is compacted into patties that serve as a meat substitute. Free online calorie counter and diet plan. Garri has 360 calories of which 99% is carbohydrate Pounded Yam (Iyan) Iyan (Pounded Yam) is one of our highest calorie high carbohydrate foods. When ready … 144 Cal. These little gems are packed full of protein. The first wholesome treat in the series hails from western Africa. Trace elements and antioxidants such as selenium, vitamin E and various phenolic compounds shown to be beneficial for blood pressure reduction and heart health can also be found in Egusi seeds. 2.0 grams fiber. There are 462 calories in 1serving (323.1g) of Egusi Soup. This has led to a limited supply of egusi, driving up prices in the urban market centers. Faraon. Calories in Egusi soup (seed), health benefits of melon soup. Just goes to show, fussy children can learn to enjoy a variety of foods. by Bunmi Raji | May 31, 2017 | CN bites/healthy eating, Family Nutrition, Nutrients |. All the parts of the Egusi plant are useful, the fruits, seeds, leaves and roots. Prime Cart. COLD MILLED GROUND FLAX SEED, COLD MILLED, UPC: … The addition of palm oil, red meat and offal, are not the healthiest options and typically result in a high calorie and saturated fat content. From sprinkled over a summer salad for extra crunch to blending into your morning smoothie, sky’s the limit! Egusi aka Egwusi soup is an exotic soup that is cooked, in various parts of West Africa and goes under different aliases. in. Amount of Vitamin C in Melon Seed: How much Calcium is in Melon Seed? How does this food fit into your daily goals? 1.0 grams fat. With the rising trend in calorie counting, food label scrutiny, weight loss and fad diets, Egusi has been misclassified as being high in cholesterol. Like most seeds, Egusi has a high omega 6 fatty acid content. What is Egusi? 6 %2 gCarbs. 6.0 grams protein. Copyright © 2020, Cultural Nutrition site by eCom Response. 199.8 calories. It is composed of about 50% healthy fats and 30% protein, which makes it perfect for a low carb diet. Egusi belongs to the family of water melons. In actuality, 72% of the fat content is unsaturated fats, which help to lower bad cholesterol and raise good cholesterol. Percentages are based on a diet of 2000 calories a day. Energy density is the amount of calories per gram of food consumed. Amount of Calcium in Melon Seed: How much Iron is in Melon Seed? I’ve been a dietitian for over 9 years, working in the NHS and in research settings. It is a bitter melon indigenous to western Africa and similar in appearance to watermelon. Finding new ingredients is just one of the joys of this culinary journey around the world. A few more minutes, and that is your soup done. Alternatively, why not get creative and try something different. 75 %12 gFat. Seeds without shell easily pick up the moisture, which affects the taste as well as the nutritional value. Egusi melon is very popular with native Africans especially in Nigeria, who make soup with the seeds. a meal plan in 2 clicks for free! Individual advice should always be sought from your Doctor and/or Registered Dietitian. Conclusion. How many calories are in Melon Seed? 0 mg cholesterol. Egusi seeds with shell have a long shelf life and can be stored for a long period of time. What When Egusi is prepared the right way, it can be paired with “swallow” and other popular foods. Note: Any items purchased after Amount of calories in Melon Seed: How much fat is in Melon Seed? Amount of sodium in Melon Seed: How many carbs are in Melon Seed? The basic Egusi Soup enriched with few chunks of stockfish and two pieces of meat contains a total of roughly 700 calories per serving!!! Melon Seed & Spinach Stew (Egusi) w/Boiled Green Plantain November 21, 2016 20 - 40grams / 200 - 400 Cal / African / Calories / Carbs / featured / High Protein / Low carb / Meat Egusi seeds … For a healthy female, 7 g is 17.5% of your daily recommended value of sugar. Egusi seed is a good source of potassium and calcium, minerals that play a role in regulating blood pressure. Like most seeds, Egusi has a high omega 6 fatty acid content. 0 grams saturated fat. Having a moderate amount of sugar with 2.77 g per 300 calories, it is around the same degree as alfalfa, potato skins and rye bread. The seeds are then dried and the light brown husks removed by hand or mechanically. Egusi is grown for its seeds, which resemble large, white, melon seeds.Generally, the production of egusi is not great because of extensive cultivation methods. the nutrition content of egusi looks more like this: Egusi (Dry) Servings size: 0.25 cup (the likely amount in a bowl of egusi) Calories 187 Total Fat 16 g Saturated 3 g Polyunsaturated 5 g Monounsaturated 7 g Trans 0 g Cholesterol 0 mg Total Carbs 6 g Dietary Fiber 1 g Sugars 0 g Protein 8 g Sodium 6 mg Potassium 278 mg Vitamin A 3% Calcium 1% JKUB - Ground Melon Seeds - Egusi. It is also a rich source of magnesium and phosphorus and an excellent source of iron and zinc. Amount of fat in Melon Seed: How much sodium is in Melon Seed? Swapping out these ingredients for fish or lean meats and using a reduced amount of cholesterol friendly oil such as rape or olive oil is a healthier route to go. This high fat content has often been misunderstood, with many incorrectly considering Egusi a cholesterol boosting food. Egusi is commonly consumed in Nigeria, Ghana, Cameroon, Mali, Benin and Togo. Whilst the flesh is inedible, Egusi seeds are both delicious and highly nutritious. Egusi, otherwise known as melon seeds, contains essential nutrients that provide health and nutritional benefits. The fruit is similar to watermelon but has white seeds. Egusi is a wild member of the gourd family, with very dry skin and bitter flesh. Egusi – Ground Melon Seeds, 100% Natural (2Lb): Amazon.ca: Grocery. Beef, round steak, Pumpkin Seeds (whole seeds, roasted), Tomato Sauce and the other . Skip to main content.ca Hello, Sign in. Try. As a child, I wasn’t too keen on this culinary delight but boy do I love it now. Egusi is a versatile ingredient that can be used in as many ways as your imagination will allow. It is better if it is stored in an air tight container so that the moisture can be kept out from the seeds. Lose weight by tracking your caloric intake quickly and easily. Amount of Thiamine in Melon Seed: How much Riboflavin is in Melon Seed? Calorie Goal 1,856 cal. Repeated exposure and a lot of patience can work wonders! Amount of Iron in Melon Seed: How much Thiamine is in Melon Seed? Today, we would analyze egusi soup and its calorie content, and all about egusi soup and weight loss. Enjoy your lower calorie Egusi style soup. Just add roughly ground egusi seeds to your usual bread crumb mix. : Calorie breakdown: 53% fat, 10% carbs, 36% protein. Calories: 424kcal. Log Food. 42.0 grams carbs. Amount of Riboflavin in Melon Seed: How much Niacin is in Melon Seed? Amount of sugar in Melon Seed: How much fiber is in Melon Seed? All foods are fine within the context of a balanced diet, but this is a good way to get more volume of food for your calories! Nutritional Data (100g of milled uncooked shelled melon seeds) Calories - 610kcal Dietary fibre - 3g Carbohydrates - 10g Protein - 30g Fats - 49g Vitamins: E, Folic acid, Niacin Minerals: Zinc, Copper, Selenium, Magnesium, Phosphorus Cooking with Melon seeds Egusi is also a great source of fibre, which keeps us feeling fuller for longer and is important for bowel  health. Egusi soup is a very popular and a much loved dish in most all of West Africa. Calories in Eba/Garri To calculate how many calories there are in your Eba or your raw Garri that you drink, here is the calorie content of a cup of Raw Garri. However, it is important to balance this with omega-3 fatty acids for optimal health, so don’t forget your oily fish! This high fat content has often been misunderstood, with many incorrectly considering Egusi a cholesterol boosting food. Egusi in its natural state is safe, but the choice of ingredients used in making the soup can make it less desirable for those with certain health conditions.. The seeds must be roasted and they are delicious as a snack simply eaten whole. Amount of carbs in Melon Seed: How many net carbs are in Melon Seed? It has both good and bad sides. Daily Goals. Hello, my name is Bunmi Raji and I am the founder of Cultural Nutrition. I thought since Egusi stew requires melon seeds and almonds are a nut, they could be similar... well I was right, almond stew is just as good; even better! The content is not intended to diagnose or treat medical problems. a member? Health Benefits of Egusi Melon seeds. Fitness Goals : Heart Healthy. Ogbono is actually good for health, and weight loss, but when used to make soup, what determines the calorie content is actually the additives in the soup, your PALM OIL and all that. thank you! Imagine eating it with about 3 wraps of iyan which is about 600 calories 3.2.2925. One end of the seed is rounded while the other is tapered. Ltd. Food category: Herbs and Spices A few foods with a name containing, like or similar to MILLED EGUSI, UPC: 6034000115109:. 19 %7 gProtein. Account & Lists Sign in Account & Lists Returns & Orders. people Full Nutrition Nigerian Egusi Seeds, Ground Egusi Powder for Egusi Soup, Nigerian Seasoning, African Food (500g / 1 pound) 5.0 out of 5 stars 1 $19.99 $ 19 . Amount of net carbs in Melon Seed: How much sugar is in Melon Seed? I have worked with people from a wide variety of ethnic, cultural and religious backgrounds and with various health concerns. Calories per serving of Egusi Soup 251 calories of Canola Oil, (0.13 cup) 240 calories of Shrimp, raw, (8 oz) 228 calories of Beef, round steak, (0.38 lb) 54 calories of Pumpkin Seeds (whole seeds, roasted), (0.19 cup) 40 calories of Tomato Sauce, (126 grams) 19 calories of Red Ripe Tomatoes, (0.50 large whole (3" dia)) 9 calories of Tomato Paste, (10.50 grams) * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change Around 69% of all foods in our entire system have a greater sugar/calories percentage. Around 50% of the seed content is fat. clicking our Amazon buttons will give us a little referral bonus. Examples Egusi and Cholesterol. However, today, we are not talking about the amount of calories in Ogbono soup, Rather, we are going to talk about the medicinal/herbal value of Ogbono Seed. Not edible, and quite bitter Niacin in Melon Seed is a bitter Melon indigenous to western Africa similar... 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