Ogiri
Ogiri is a traditional West African fermented condiment, primarily made from seeds like locust beans, melon seeds, or sesame seeds. It is known for its pungent, umami-rich flavor and is used as a flavor base in soups and stews, particularly in Nigerian and Ghanaian cuisine.
🍽️ Nutrition at a glance
Ogiri is a high-protein, high-fat condiment with very few carbohydrates. A single serving provides a significant amount of plant-based protein and healthy fats, along with key minerals like iron and magnesium.
Nutrition breakdown
| Calories | 55 kcal |
| Protein | 3.5 g |
| Carbs | 1 g |
| Fat | 4.5 g |
| Fiber | 0.5 g |
| Sugar | 0 g |
| Sodium | 180 mg |
| Iron | 1.5 mg |
| Magnesium | 25 mg |
| Phosphorus | 40 mg |
| Potassium | 50 mg |
| Zinc | 0.8 mg |
| Thiamin (B1) | 0.1 mg |
| Riboflavin (B2) | 0.05 mg |
| Niacin (B3) | 0.8 mg |
Per 1 tablespoon (15 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Ogiri is a cornerstone of traditional West African cooking, valued for its ability to add deep, savory complexity to dishes. Its fermentation process not only preserves the seeds but also enhances their nutritional profile by increasing bioavailability of nutrients and producing beneficial probiotics.
AI estimate may be inaccurate · Terms