Fufu with Egusi Soup
Fufu with Egusi Soup is a classic West African dish, particularly popular in Nigeria and Ghana. It consists of a smooth, starchy dough ball (fufu) made from pounded cassava, yam, or plantain, served alongside a rich, savory soup (Egusi) made from ground melon seeds, leafy greens, and various meats or fish.
🍽️ Nutrition at a glance
This is a high-carbohydrate meal from the fufu, with significant protein and healthy fats from the egusi seeds and added proteins. A typical serving provides a substantial amount of energy, likely in the range of 600-800 calories, along with key nutrients like iron, magnesium, and B vitamins.
Nutrition breakdown
| Calories | 720 kcal |
| Protein | 28 g |
| Carbs | 85 g |
| Fat | 32 g |
| Fiber | 8 g |
| Sugar | 6 g |
| Sodium | 680 mg |
| Iron | 6.5 mg |
| Magnesium | 120 mg |
| Potassium | 620 mg |
| Vitamin A | 450 mcg RAE |
| Vitamin C | 18 mg |
| Thiamin (B1) | 0.5 mg |
| Niacin (B3) | 4.2 mg |
| Phosphorus | 310 mg |
Per 1 serving (approximately 350 g total, including 150 g fufu and 200 g soup) · estimated, varies by recipe
💡 What's interesting
Culturally, fufu is a communal food often eaten with the hands, where a small piece is used to scoop up the soup. Nutritionally, the egusi seeds are a powerhouse, offering plant-based protein and healthy fats that complement the starchy fufu, creating a more balanced meal.
