Fluted pumpkin seeds (ugu seeds) — the large, oil-rich seeds of Nigeria's most nutritious leafy vegetable. High in oleic acid, protein, and zinc — the ugu plant contributing both leafy greens and protein-fat seeds.
For Igbo diaspora, ugu seeds are the snack seed of home — bought roasted at market stalls, cracked with teeth, eaten while doing other things. The specific texture of the shelled ugu seed is a Nigerian snack identity marker.
Fluted pumpkin seeds are one of the most protein-dense and zinc-rich seeds in West African food culture. The oleic acid content (45% of fat) is cardiovascular-protective — the same healthy monounsaturated fat as olive oil and avocado. The zinc content (4-6mg/100g) supports immune function, wound healing, and testosterone synthesis. The iron content (7-8mg/100g dry) is comparable to red meat. For Black American men who are most zinc and iron deficient, regular consumption of ugu seeds provides targeted nutritional support. The seeds are also significantly anti-cancer in cell studies — the seed extract shows selective cytotoxicity to breast and prostate cancer cell lines in Nigerian pharmacological research.
Roast whole seeds in dry pan until fragrant and shells begin to split. Crack shells to access inner seed kernel. Eat as a snack (similar to pumpkin seeds / pepitas). Can also add whole unshelled seeds to soups to cook and soften. Available at Nigerian grocery stores.
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