Egusi soup is one of Nigeria’s most loved traditional dishes. It’s rich, flavourful, and made from melon seeds, palm oil, vegetables, and assorted meats or fish. But while Egusi soup is delicious and nutrient-packed, it can also have some disadvantages — especially when eaten in excess or prepared unhealthily.
Below are the major health drawbacks of Egusi soup you should be aware of.
🩸 1. High In Calories And Fat
Egusi (melon seeds) is naturally rich in fat — mostly healthy fats, but when cooked with palm oil and fatty meats, the total calorie count can become very high (1).
If you’re trying to lose weight or maintain a healthy weight, frequent consumption of Egusi soup made with excess oil or meat can lead to weight gain over time.
Tip: Use less oil and choose lean protein like fish or chicken instead of red meat.
💚 2. Can Raise Cholesterol Levels
Palm oil is a major source of saturated fat. When used heavily in Egusi soup, it can contribute to increased LDL (bad cholesterol) levels, which over time may raise your risk of heart disease or high blood pressure.
Tip: Use palm oil moderately or mix it with healthier oils like groundnut or olive oil.
In our home, what we do is use little oil, but then add turmeric to give it that colour that people desire that often make them add too much oil.
Also, another thing that is done is to scoop out the oil.
For instance, in my community in Delta State, Nigeria, Egusi soup is often used for the New Yam festival, but the women who prepare the soup often scoop out the oil that floats on the soup to reduce the amount of oil in the Egusi soup which is often fried.
⚖️ 3. May Cause Digestive Discomfort
Egusi is dense and oily, which can be difficult to digest for some people, especially when combined with heavy carbohydrates like pounded yam, eba, or semovita.
This may lead to bloating, indigestion, or a feeling of heaviness after eating.
Tip: Eat smaller portions and pair Egusi soup with lighter swallows such as oat fufu, sorghum swallow or plantain flour.
🧂 4. Risk Of High Sodium Intake
Many people use seasoning cubes and salt generously when preparing Egusi soup.
Too much sodium in your diet can lead to high blood pressure, kidney strain, and water retention.
Tip: Reduce seasoning cubes and use natural spices like crayfish, onions, and pepper for flavour.
🦠 5. Food Poisoning Risk from Improper Storage
One of the other disadvantages of Egusi soup is that it could result in food poisoning.
Egusi soup spoils easily if not stored properly because it contains oil, fish, and meat.
If left unrefrigerated for long, it can become contaminated with bacteria, leading to stomach upset, diarrhoea, or food poisoning.
Tip: Always refrigerate leftovers within two hours and reheat properly before eating.
🧬 6. Allergic Reactions (Though Rare)
Some individuals may have seed or nut allergies and could react to melon seeds (Egusi).
Reactions may include itching, swelling, or stomach cramps.
Tip: If you notice unusual reactions after eating Egusi soup, seek medical advice and consider allergy testing.
⚠️ 7. Overeating Can Lead To Nutrient Imbalance
Because Egusi soup is tasty and satisfying, it’s easy to overeat.
Doing this frequently may make you consume more fat and calories than your body needs — pushing out other important nutrients like fiber, vitamins, and minerals from your diet.
This is one of the disadvantages of Egusi soup.
You May Want To Read: Egusi Soup: Health Benefits And Side Effects To Avoid
Tip: Balance your Egusi intake with vegetables, fruits, and plenty of water.
🥗 Bottom Line
Egusi soup can be healthy and delicious when cooked right — it’s rich in protein, good fats, and essential nutrients.
But when made with too much oil, salt, or fatty meat, it can easily turn into a high-calorie, high-cholesterol meal.
To enjoy Egusi soup without guilt:
Use less palm oil.
Choose lean meat or fish.
Add more vegetables.
Watch your portion size.
Enjoy your Egusi — but in moderation!
Make Egusi Healthy! Cook It Like This To Lower Side Effect
