Iru
Iru is a traditional West African fermented locust bean condiment, known for its pungent aroma and deep umami flavor. It is made by fermenting the seeds of the African locust bean tree (Parkia biglobosa) and is typically used as a flavoring agent in soups and stews.
🍽️ Nutrition at a glance
Iru is a low-calorie, low-fat condiment that is a notable source of plant-based protein and dietary fiber. It provides essential minerals like potassium and magnesium, contributing to its nutritional value in small servings.
Nutrition breakdown
| Calories | 30 kcal |
| Protein | 2 g |
| Carbs | 4 g |
| Fat | 0.5 g |
| Fiber | 1.5 g |
| Sugar | 0.5 g |
| Sodium | 250 mg |
| Potassium | 80 mg |
| Magnesium | 15 mg |
| Iron | 1.2 mg |
| Phosphorus | 25 mg |
| Zinc | 0.5 mg |
| Calcium | 20 mg |
| Vitamin B2 (Riboflavin) | 0.05 mg |
| Folate | 10 µg |
Per 1 tablespoon (15 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Iru is a staple in Nigerian, Ghanaian, and other West African cuisines, often referred to as 'dawadawa' or 'soumbala.' Its fermentation process not only develops its complex, savory taste but also enhances its nutritional profile by increasing the bioavailability of certain nutrients.
AI estimate may be inaccurate · Terms