Pounded Breadnut Seed Fufu
Pounded Breadnut Seed Fufu is a traditional West African staple made by boiling and pounding the starchy seeds of the breadnut tree (Treculia africana) into a smooth, elastic dough. It is typically prepared with water and served as a starchy side, much like yam or cassava fufu, to accompany soups and stews. This dish is particularly popular in Nigeria, Ghana, and other parts of the region.
🍽️ Nutrition at a glance
This dish is a high-carbohydrate, energy-dense food that provides a good source of dietary fiber and essential minerals like potassium and magnesium. A typical serving contains approximately 300-350 calories, with minimal fat and a moderate amount of plant-based protein.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 8.5 g |
| Carbs | 62 g |
| Fat | 3.5 g |
| Fiber | 9 g |
| Sugar | 2 g |
| Sodium | 15 mg |
| Potassium | 450 mg |
| Magnesium | 85 mg |
| Phosphorus | 120 mg |
| Iron | 2.8 mg |
| Zinc | 1.5 mg |
| Thiamin (B1) | 0.3 mg |
| Folate | 45 mcg |
| Manganese | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Nutritionally, breadnut seeds are a complete protein source, containing all essential amino acids, which is relatively rare for a plant-based staple. Culturally, the labor-intensive pounding process to achieve the desired smooth, stretchy texture is a traditional skill often passed down through generations.
