Nutrition facts · Beans, nuts and seeds
Calories in Egusi (melon seeds)
Egusi (melon seed kernels, dried) has 557 calories per 100 g, and a 1 cup serving (108 g) has 602 calories. Most of those calories come from fat, at 47.4 g per 100 g, with a solid 28.3 g of protein and 15.3 g of carbs.
Calories come from: Carbs 10% · Fat 71% · Protein 19%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 557 kcal | 28.3 g | 15.3 g | 47.4 g |
| 1 cup | 108 g | 602 kcal | 30.6 g | 16.5 g | 51.2 g |
| 1 oz | 28.4 g | 158 kcal | 8 g | 4.3 g | 13.5 g |
Full nutrition (Per 100 g)
| Calories | 557 kcal |
|---|---|
| Protein | 28.3 g |
| Carbohydrates | 15.3 g |
| Fat | 47.4 g |
| of which saturated | 9.8 g |
| Sodium | 99 mg |
What changes the calories
- Ground egusi weighs differently by the cup than whole seeds, so cup measurements can vary a lot from one batch to the next.
- Egusi soup usually includes palm oil or other cooking oil, which adds its own calories on top of the seeds.
- Meat, fish and stock cubes added to egusi soup change the total calories and protein of the dish well beyond the seeds alone.
- Toasting the seeds removes a little moisture but does not meaningfully change their calories per gram.
Tips for logging it accurately
- Weigh the dry egusi before grinding or cooking, since a kitchen scale is far more reliable than cups for a calorie-dense seed.
- When logging egusi soup, enter the seeds, oil, meat or fish and vegetables as separate ingredients, then divide by the number of portions you serve.
- In BerryFit, you can save your egusi soup as a recipe once so future bowls are quick to log by portion.
Log Egusi (melon seeds) in seconds
Snap a photo of your meal or search for Egusi (melon seeds) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 1 oz of egusi?
One ounce (28.4 g) of dried egusi seed kernels has 158 calories, with 8 g protein, 4.3 g carbs and 13.5 g fat.
Is egusi high in protein?
Egusi provides 28.3 g of protein per 100 g, which is high for a seed, though fat is still its main calorie source at 47.4 g per 100 g.
How does egusi compare to other seeds and nuts?
At 557 calories per 100 g, egusi is very close to pumpkin seeds (559) and cashews (553), and a little lower than almonds (579) and sesame seeds (573).
Does egusi soup have the same calories as egusi seeds?
No, egusi soup combines the seeds with oil, meat or fish and vegetables, so its calories depend on the recipe and portion size. Log each ingredient to get an accurate total.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Seeds, watermelon seed kernels, dried, FDC ID 169407); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
