Bitter Leaf (Onugbu, Ewuro): Benefits, How to Wash It & Bitter Leaf Soup
Complete guide · Yado Market Blog
Bitter leaf is the leaf of Vernonia amygdalina, a shrub that grows across tropical Africa. Called onugbu in Igbo, ewuro in Yoruba and ndolé in Cameroon, it is the star of ofe onugbu (bitter leaf soup), a favorite in egusi soup, and a traditional home tonic as bitter leaf juice and tea. Here is how to wash it, how to cook with it, and what research says about bitter leaf benefits.
Quick answer: what is bitter leaf?
- The leaf of Vernonia amygdalina (now Gymnanthemum amygdalinum).
- Onugbu (Igbo), ewuro (Yoruba), shuwaka (Hausa), ndolé (Cameroon).
- Wash fresh leaves until the water runs clear; soak dried leaves 10 to 15 minutes.
- Studied for blood sugar and antioxidants, mostly in lab and animal studies.
V. amygdalina
Scientific name
5.2 g
Protein per 100 g fresh leaves
145 mg
Calcium per 100 g
15%
Smaller blood sugar rise in a small human study
Know your leaf
What Is Bitter Leaf?
Bitter leaf (also written bitterleaf) is the leaf of Vernonia amygdalina, a shrub that grows wild across tropical Africa, from Guinea east to Somalia and south to South Africa.1 Botanists now list it under the accepted name Gymnanthemum amygdalinum, with Vernonia amygdalina as a synonym, but the older name is still the one you will see in most recipes and research.2
It is a highly appreciated vegetable in West and Central Africa and is commonly grown as a vegetable in Nigeria, Benin, Cameroon, Gabon and DR Congo.1 The name says it all: the leaves taste strongly bitter, and cooks wash out part of that bitterness before the leaves go into the pot.3
Because so many communities cook with it, bitter leaf has many names. These are the ones you will hear most often:
At a glance
Bitter Leaf Nutrition (per 100 g fresh leaves)
| Calories | 52 kcal |
|---|---|
| Protein | 5.2 g |
| Carbohydrate | 10.0 g |
| Fiber | 1.5 g |
| Calcium | 145 mg |
| Iron | 5.0 mg |
| Vitamin C | 51 mg |
| Water | 82.6 g |
Figures for the edible portion of fresh leaves, from the PROTA plant resources record for Vernonia amygdalina.1 Dried bitter leaf has had its water removed, so the same weight is more concentrated.
Step by step
How to Wash Bitter Leaf (Fresh vs Dried)
The traditional method is simple: shred the leaves, then pound or squeeze them and rinse again and again until the water runs clear. Foam and bitterness wash away with each rinse.1 Some cooks add a little salt to speed things up, boil the leaves first, or soak them overnight.16
1. Shred
Strip the leaves from the stems and cut or tear them into small pieces.
2. Squeeze
Add a pinch of salt and squeeze or rub the leaves hard in a bowl of water. It will turn green and foamy.
3. Rinse & repeat
Pour off the water and repeat until the water is no longer green. Fewer washes leave more bitterness.
4. Using dried?
Dried bitter leaf is already washed. Soak it in warm water for 10 to 15 minutes, give it one or two rinses, then squeeze dry.
Good to know: every wash also removes some nutrients, so many cooks keep a gentle bitter edge rather than scrubbing it all away.6 Dried leaves save you hours of picking and washing and keep for months in the pantry.
In the kitchen
Bitter Leaf Soup (Ofe Onugbu) and Other Classic Dishes
In Nigeria, bitter leaf is boiled in soups.1 The most famous is ofe onugbu, Igbo bitter leaf soup, a rich palm-oil soup thickened with cocoyam. Here is a short how-to:
- Make the stock: boil your meats (beef, goat or assorted meat) with stockfish, dried fish, onion and seasoning until tender.
- Thicken: boil peeled cocoyam until soft, pound or blend it to a smooth paste, and stir small lumps into the pot.
- Season: add palm oil, ground crayfish, ground pepper and ogiri, and simmer until the cocoyam melts into the soup.
- Add bitter leaf: stir in a good handful of washed fresh or soaked dried bitter leaf and simmer 5 to 10 minutes.
- Serve: with fufu, pounded yam, eba or semo.
Ofe onugbu
Igbo bitter leaf soup, thickened with cocoyam.
Egusi soup
Many cooks add bitter leaf to egusi for a bittersweet depth.
Ndolé (Cameroon)
Washed leaves cooked with meat or prawns and ground peanuts.1
Ethiopia
The leaves are used like hops in traditional tella beer.3
Want more ideas? See our guide to African leafy greens and our Nigerian food guide for full soup line-ups.
Tradition
Bitter Leaf Juice and Bitter Leaf Tea
Outside the soup pot, bitter leaf is a classic home tonic. Leaf decoctions have been used in traditional medicine for fever, malaria, stomach-ache, diarrhea and cough, and as a mild laxative.1 In Nigeria the leaves have long been called a "quinine substitute" for fevers.3
Bitter leaf juice
The "squeeze-wash-drink" method: fresh leaves are squeezed in a little clean water and the green liquid is drunk.7 It is very bitter, so many people take a small glass.
Bitter leaf tea
Steep 1 teaspoon of dried bitter leaf in a cup of hot water for 5 to 10 minutes, strain, and sweeten with honey or add ginger or lemon.
Chewed raw
Some people simply chew a fresh leaf or two, another traditional method tested in a small study.7
Fun fact: in the Mahale Mountains of Tanzania, researcher Michael Huffman watched a sick wild chimpanzee chew the bitter pith of this same plant. Local Tongwe people use it for malaria fever, stomach aches and intestinal parasites.10
What scientists found
Bitter Leaf Benefits: What Research Says
Bitter leaf is one of the most studied food plants in Africa. Most of the research is in the lab or in animals, with a few small human studies. Here is the honest picture:
Blood sugar after meals
In a small 2008 study of healthy adults in Nigeria (8 people per test), 50 g of bitter leaf taken as juice or chewed raw lowered blood sugar after a glucose drink, with about a 15% smaller rise overall.7
Diabetes in animals
In rats with type 2 diabetes, bitter leaf fractions given for 28 days lowered fasting blood sugar by roughly 29% to 67%, depending on the fraction.8 Bitter leaf is used in traditional diabetes care in Nigeria, but human trials are still limited.8
The takeaway: bitter leaf is a nutritious, time-honored vegetable with promising early research, especially on blood sugar. Enjoy it as food and as part of a balanced diet, not as a cure.
Shop bitter leaf
Buy Dried Bitter Leaf and Soup Essentials
No bitter leaf plant in your backyard? Our dried bitter leaf is cleaned and ready for the soup pot, with everything else you need for ofe onugbu and egusi soup. Pick up in Chicago, get local delivery, or have it shipped across the U.S.
Soup-ready
Bitter Leaf (Onugbu / Ewuro) for Nigerian Soups
Authentic West African bitter leaf that saves hours of picking and washing.
Shop · $8.99
Perfect pair
Egusi Seeds (Melon Seeds)
The base of egusi soup, delicious with a handful of bitter leaf.
Shop · $8.99
Another bitter favorite
Bitter Kola
Whole Garcinia kola nuts, a West African pantry staple.
Shop · $5.00Looking for more? Browse all our African herbs and leaves.
Good to know
Bitter Leaf Side Effects: Who Should Check With a Doctor
Bitter leaf has been eaten as a vegetable for generations, and a 2024 review of its toxicology found it safe to eat at relatively high amounts.11 A few people should still talk to their doctor before drinking bitter leaf juice or tea every day:
- Diabetes medicine: bitter leaf can lower blood sugar after meals,7 so taking it on top of insulin or diabetes pills could drop your sugar too low. Check your levels and ask your doctor.
- Pregnant or breastfeeding: bitter leaf is traditionally used for fertility,1 and there is little safety research for strong juices or teas during pregnancy. Enjoy it in normal food amounts and ask your doctor before using it as a remedy.
- Liver or kidney conditions: if you have a liver or kidney condition or take regular medicine, ask your doctor before using concentrated bitter leaf juice or extracts.
- Buy from a trusted source: a review noted that leaves from some growing areas carried heavy metals above WHO limits,6 so choose cleaned, quality-checked leaves and wash fresh leaves well.
Frequently Asked Questions
What is bitter leaf good for?
Bitter leaf is a nutritious leafy green with protein, calcium, iron and vitamin C. It is cooked into soups like ofe onugbu, egusi and ndolé, and is traditionally used as a tonic for fever and stomach troubles. Research, mostly in labs and animals plus a small human study, has looked at its effects on blood sugar and its antioxidants.
How do you wash bitter leaf?
Shred the fresh leaves, add a pinch of salt, and squeeze them hard in a bowl of water. Pour off the green, foamy water and repeat until the water runs almost clear. For dried bitter leaf, simply soak it in warm water for 10 to 15 minutes, rinse once or twice and squeeze dry.
How do you make bitter leaf soup (ofe onugbu)?
Cook your meats and stockfish into a stock, thicken it with pounded cocoyam, then add palm oil, crayfish, pepper and ogiri. Stir in washed bitter leaf at the end and simmer 5 to 10 minutes. Serve with fufu, pounded yam or eba.
Is bitter leaf good for diabetes?
Bitter leaf is used in traditional diabetes care in Nigeria. A small study in healthy adults found it lowered blood sugar after a glucose drink, and rat studies show lower fasting blood sugar. It is not a replacement for diabetes medicine, and if you take insulin or diabetes pills, talk to your doctor first because the two together could lower your sugar too much.
How do you make bitter leaf juice or tea?
For juice, squeeze a handful of washed fresh leaves in a little clean water and drink the green liquid. For tea, steep 1 teaspoon of dried bitter leaf in a cup of hot water for 5 to 10 minutes, strain, and add honey or ginger.
What is bitter leaf called in Cameroon?
In Cameroon, bitter leaf is known as ndolé, which is also the name of the national dish of bitter leaf cooked with meat or prawns and ground peanuts.
Where can I buy bitter leaf in the USA?
At Yado Market: pick up at 1651 E 87th St in Chicago, local delivery, or shipping anywhere in the U.S.
Keep reading
Related Guides
Bring Home the Taste of Ofe Onugbu
Dried bitter leaf and egusi, shipped across the U.S. from our Chicago store.
This guide shares traditional uses and published research for general information. It is not medical advice, and these statements have not been evaluated by the FDA. If you are pregnant, nursing, take prescription medicine or have a health condition, check with your doctor before using herbal products.
Research & references
Sources
- Ucheck Fomum, F. (2004). Vernonia amygdalina Delile. PROTA (Plant Resources of Tropical Africa), via Pl@ntUse
- Vernonia amygdalina Delile (synonym of Gymnanthemum amygdalinum), Plants of the World Online, Royal Botanic Gardens, Kew
- Farombi & Owoeye, Antioxidative and Chemopreventive Properties of Vernonia amygdalina and Garcinia biflavonoid, Int. J. Environ. Res. Public Health (2011)
- Adedapo et al., Anti-Oxidant, Anti-Inflammatory and Antinociceptive Properties of the Acetone Leaf Extract of Vernonia Amygdalina in Some Laboratory Animals, Advanced Pharmaceutical Bulletin (2014)
- Magaji, Mahmud & Mustapha, Phytochemical makeup and antibacterial effects of bitter leaf (Vernonia amygdalina), UMYU Journal of Microbiology Research (2023)
- Degu et al., Vernonia amygdalina: a comprehensive review of the nutritional makeup, traditional medicinal use, and pharmacology, Frontiers in Natural Products (2024)
- Okolie et al., Hypoglycemic indices of Vernonia amygdalina on postprandial blood glucose concentration of healthy humans, African Journal of Biotechnology (2008)
- Okoduwa et al., Validation of the antidiabetic effects of Vernonia amygdalina leaf fractions in a rat model of type-2 diabetes, Journal of Diabetology (2017)
- Abay et al., Plasmodium transmission blocking activities of Vernonia amygdalina extracts and isolated compounds, Malaria Journal (2015)
- Huffman, M.A., C.H.I.M.P.P. Group research on chimpanzee use of Vernonia amygdalina, Primate Research Institute, Kyoto University
- Atolani et al., Phytochemical, Pharmacological, Phyto-cosmeceutical, Toxicity, and In silico Toxicological Evaluations of Vernonia amygdalina Delile: A Review, J. Turk. Chem. Soc. A (2024)