Afro🥣 Egusi Soup Calories & Nutrition Facts
Egusi soup is a Nigerian classic made from ground melon seeds, leafy greens, palm oil, and assorted meat or fish. It's rich in protein and healthy fats, which also makes it calorie-dense.
Nutrition facts per serving
| Nutrient | Amount (1 bowl / ~350 g) |
|---|---|
| Calories | ~400 kcal (range 300–500) |
| Protein | 18 g |
| Carbohydrates | 12 g |
| Fat | 32 g |
| Fibre | 5 g |
Values are estimates for a typical home-style preparation. Restaurant and party versions often run higher.
What changes the calorie count
- Melon seeds and palm oil make it naturally high-fat — most calories come from fat
- Assorted meat, stockfish, or shaki add protein and calories
- Paired with fufu or pounded yam, the full meal often reaches 600–800 kcal
- Vegetable-heavy versions with less oil trim 100+ kcal per bowl
Tracking Egusi Soup calories the hard way?
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Download AfroCal FreeFrequently asked questions
Is egusi soup healthy?
Yes, in reasonable portions. Egusi is high in protein, healthy fats, vitamins, and minerals from melon seeds and leafy greens. It's calorie-dense, so portion control matters if you're watching your weight.
How many calories in egusi soup with fufu?
A typical serving of fufu with egusi soup (~350 g combined) contains roughly 600–650 kcal — about 77 g carbs, 21 g protein, and 26 g fat.