It is composed of about 50% healthy fats and 30% protein, which makes it perfect for a low carb diet. Egusi melon is very popular with native Africans especially in Nigeria, who make soup with the seeds. Unlike watermelon, the fruit is not edible, and quite bitter. 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. 758 calories; protein 60g 120% DV; carbohydrates 16.9g 5% DV; fat 51g 78% DV; cholesterol 306mg 102% DV; sodium 858.3mg 34% DV. Omega 6 oils are essential for various processes within the body, including immune function and maintenance of skin barrier integrity. 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) Calorie Goal 1,856 cal. 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! 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 . Beef, round steak, Pumpkin Seeds (whole seeds, roasted), Tomato Sauce and the other . These little gems are packed full of protein. Like most seeds, Egusi has a high omega 6 fatty acid content. 99 ($19.99/Count) Egusi seeds are small and flat. Alternatively, why not get creative and try something different. 144 Cal. Free online calorie counter and diet plan. 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. clicking our Amazon buttons will give us a little referral bonus. Finding new ingredients is just one of the joys of this culinary journey around the world. The seeds must be roasted and they are delicious as a snack simply eaten whole. It is traditionally served as stew made with oil, green leafy vegetables and a variety of meat or fish. 6.0 grams protein. 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. Once the soup has thickened as you like it, add the green veg and stir. Try. When Egusi is prepared the right way, it can be paired with “swallow” and other popular foods. Egusi, otherwise known as melon seeds, contains essential nutrients that provide health and nutritional benefits. Egusi is also a great source of fibre, which keeps us feeling fuller for longer and is important for bowel  health. 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 Or how about a lower carb bread crumb coating on veggie burgers or nuggets? Seeds without shell easily pick up the moisture, which affects the taste as well as the nutritional value. Garri has 360 calories of which 99% is carbohydrate Pounded Yam (Iyan) Iyan (Pounded Yam) is one of our highest calorie high carbohydrate foods. Get full Egusi Soup Recipe ingredients, how-to directions, calories and nutrition review. Egusi – Ground Melon Seeds, 100% Natural (2Lb): Amazon.ca: Grocery. thank you! The basic Egusi Soup enriched with few chunks of stockfish and two pieces of meat contains a total of roughly 700 calories per serving!!! The egusi plant is also easy to grow. 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.. 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. 0 mg cholesterol. 6 %2 gCarbs. For a healthy female, 7 g is 17.5% of your daily recommended value of sugar. Prime Cart. Imagine eating it with about 3 wraps of iyan which is about 600 calories Egusi and Cholesterol. When ready … Individual advice should always be sought from your Doctor and/or Registered Dietitian. 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% Examples Egusi seeds with shell have a long shelf life and can be stored for a long period of time. It is even said that the dry seeds placed on a hot skillet pop like popcorn and come out looking like puffed rice. 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. Percentages are based on a diet of 2000 calories a day. Serving Size : 4 cups. A few more minutes, and that is your soup done. * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on Egusi is a seed that comes from a inedible gourd that looks similar to a watermelon. The seeds are then dried and the light brown husks removed by hand or mechanically. Skip to main content.ca Hello, Sign in. Egusi is a wild member of the gourd family, with very dry skin and bitter flesh. Egusi seed is a good source of potassium and calcium, minerals that play a role in regulating blood pressure. As a child, I wasn’t too keen on this culinary delight but boy do I love it now. There are 234 calories in 1 serving of Egusi. This has led to a limited supply of egusi, driving up prices in the urban market centers. 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. However, it is important to balance this with omega-3 fatty acids for optimal health, so don’t forget your oily fish! How many calories are in Melon Seed? by Bunmi Raji | May 31, 2017 | CN bites/healthy eating, Family Nutrition, Nutrients |. your calorie needs. Amount of Vitamin A IU in Melon Seed: How much Vitamin C is in Melon Seed? If you do click them, Calorie breakdown: 79% fat, 12% carbs, 9% protein. Account & Lists Sign in Account & Lists Returns & Orders. 0 grams saturated fat. Sign How does this food fit into your daily goals? Daily Goals. They are extremely nutritious- high in protein and oil. Egusi is a versatile ingredient that can be used in as many ways as your imagination will allow. Amount of net carbs in Melon Seed: How much sugar is in Melon Seed? So what is Egusi? After harvest, the gourds are left to ferment; the fermented flesh is then washed off the seeds. 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. a meal plan in 2 clicks for free! Repeated exposure and a lot of patience can work wonders! Around 50% of the seed content is fat. In actuality, 72% of the fat content is unsaturated fats, which help to lower bad cholesterol and raise good cholesterol. Amount of fat in Melon Seed: How much sodium is in Melon Seed? Amount of sodium in Melon Seed: How many carbs are in Melon Seed? The lower the energy density, the more food you can eat for fewer calories. Amount of Vitamin C in Melon Seed: How much Calcium is in Melon Seed? Egusi-seed meal is compacted into patties that serve as a meat substitute. One end of the seed is rounded while the other is tapered. 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. 199.8 calories. The first wholesome treat in the series hails from western Africa. 42.0 grams carbs. Just add roughly ground egusi seeds to your usual bread crumb mix. Today, we would analyze egusi soup and its calorie content, and all about egusi soup and weight loss. Calories: 424kcal. Enjoy your lower calorie Egusi style soup. in. Full Nutrition 144 / 2,000 cal left. Egusi seeds could substitute another seed or nut in a nut or seed butter recipe. Amount of protein in Melon Seed: How much Vitamin A IU is in Melon Seed? There are 462 calories in 1serving (323.1g) of Egusi Soup. They grow in gourds which are mainly cultivated for their seeds as the flesh is neither sweet nor edible. Just goes to show, fussy children can learn to enjoy a variety of foods. It looks the same as watermelon seeds but tastes quite differently. 1/3 cup. Amount of Thiamine in Melon Seed: How much Riboflavin is in Melon Seed? Health Benefits of Egusi Melon seeds. It is also a rich source of magnesium and phosphorus and an excellent source of iron and zinc. The seeds are also similar in appearance to pumpkin and sunflower seeds. Egusi is commonly consumed in Nigeria, Ghana, Cameroon, Mali, Benin and Togo. Amount of calories in Melon Seed: How much fat is in Melon Seed? Egusi seeds … 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.. are saying - Curated tweets by EatThisMuch. : Calorie breakdown: 53% fat, 10% carbs, 36% protein. 19 %7 gProtein. 5.47g. 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. JKUB - Ground Melon Seeds - Egusi. I have worked with people from a wide variety of ethnic, cultural and religious backgrounds and with various health concerns. COLD MILLED GROUND FLAX SEED, COLD MILLED, UPC: … Create 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. a member? Egusi soup is a very popular and a much loved dish in most all of West Africa. Foods that are water-rich and have less fat, contain less calories. Fitness Goals : Heart Healthy. Egusi is made from melon seeds that grow primarily in the warm regions of Africa. 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. Faraon. Full nutritional breakdown of the calories in Egusi Soup based on the. What is Egusi? Copyright © 2020, Cultural Nutrition site by eCom Response. With the rising trend in calorie counting, food label scrutiny, weight loss and fad diets, Egusi has been misclassified as being high in cholesterol. This high fat content has often been misunderstood, with many incorrectly considering Egusi a cholesterol boosting food. What Egusi aka Egwusi soup is an exotic soup that is cooked, in various parts of West Africa and goes under different aliases. Conclusion. 3.2.2925. Amount of fiber in Melon Seed: How much protein is in Melon Seed? Like most seeds, Egusi has a high omega 6 fatty acid content. Amount of Iron in Melon Seed: How much Thiamine is in Melon Seed? Note: Any items purchased after Beyond their use in processed form, egusi seeds are commonly parched and eaten individually as a snack. 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 people Amount of Niacin in Melon Seed: Already Energy density is the amount of calories per gram of food consumed. 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! 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. Amount of carbs in Melon Seed: How many net carbs are in Melon Seed? Find nutrition facts for over 2000000 foods. But, I digress. Whilst the flesh is inedible, Egusi seeds are both delicious and highly nutritious. 75 %12 gFat. I’ve been a dietitian for over 9 years, working in the NHS and in research settings. Hello, my name is Bunmi Raji and I am the founder of Cultural Nutrition. Amount of sugar in Melon Seed: How much fiber is in Melon Seed? Around 69% of all foods in our entire system have a greater sugar/calories percentage. All the parts of the Egusi plant are useful, the fruits, seeds, leaves and roots. From sprinkled over a summer salad for extra crunch to blending into your morning smoothie, sky’s the limit! It is better if it is stored in an air tight container so that the moisture can be kept out from the seeds. 1.0 grams fat. Log Food. Egusi belongs to the family of water melons. Lose weight by tracking your caloric intake quickly and easily. It has both good and bad sides. 2.0 grams fiber. Pumpkin seeds can be found in most local supermarkets outside Nigeria, and in Nigeria, maybe in the fancy shops, or health food shops. Ltd. Food category: Herbs and Spices A few foods with a name containing, like or similar to MILLED EGUSI, UPC: 6034000115109:. This high fat content has often been misunderstood, with many incorrectly considering Egusi a cholesterol boosting food. 100g of West African egusi contains the following nutrients: 593 calories; Carbohydrates: 11.3g; Fat: 47.9g; Protein: 27.5g; Fibre: 3.2g In actuality, 72% of the fat content is unsaturated fats, which help to lower bad cholesterol and raise good cholesterol. The fruit is similar to watermelon but has white seeds. Calories in Egusi soup (seed), health benefits of melon soup. At over 30% protein, gram for gram they provide more protein than other seeds and nuts. Around 50% of the seed content is fat. Amount of Calcium in Melon Seed: How much Iron is in Melon Seed? It is a bitter melon indigenous to western Africa and similar in appearance to watermelon. Amount of Riboflavin in Melon Seed: How much Niacin is in Melon Seed? The content is not intended to diagnose or treat medical problems. Author: Yummy …

calories in egusi seeds

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