Is Melinjo Healthy? A Deep Dive into its Benefits and Risks

December 12, 2025 •

5 min read

A 2020 study published in Scientific Reports found that melinjo seed extract may improve obesity and diabetes conditions in mice. But is melinjo healthy for everyone, or are there important risks to consider before adding it to your diet?

Quick Summary

Melinjo, including its seeds and leaves, offers antioxidants and other nutrients beneficial for heart health, weight management, and immunity. However, its seeds are high in purines, posing a risk for individuals with gout.

Key Points

Beneficial Antioxidants: Melinjo contains stilbenoids like resveratrol and gnetin C, which are potent antioxidants that combat cellular damage and inflammation.
Weight and Diabetes Aid: Studies have shown that melinjo seed extract can stimulate the production of adiponectin, a hormone beneficial for managing obesity and diabetes.
High Purine in Seeds: A major drawback is the high purine content in the seeds, which can elevate uric acid levels and trigger gout attacks.
Leaves are Lower in Purine: In contrast to the seeds, the leaves and skin of melinjo fruit are low in purines and may offer uric acid-reducing benefits.
Heart Health Support: Melinjo contributes to cardiovascular health by providing compounds that help lower bad cholesterol and supplying potassium to manage blood pressure.
Nutrient-Dense Food: Both the seeds and leaves are excellent sources of essential nutrients, including protein, fiber, vitamins, and minerals.
Moderation is Prudent: To mitigate risks, especially for those with gout, consuming melinjo seeds in moderation and prioritizing the leaves is the safest approach.

The Story of Melinjo: A Traditional Food and Herbal Remedy

Melinjo (Gnetum gnemon) is a versatile plant native to Southeast Asia, cherished for centuries for its culinary uses and medicinal properties. Different parts of the plant, including the seeds, leaves, and fruit skin, are used in various dishes, from savory crackers known as emping to nourishing soups. This article explores the scientific evidence behind melinjo's purported health benefits while also addressing the risks that have led to common misconceptions about its consumption.

The Nutritional Powerhouse of Melinjo

Melinjo is far more than just a tasty ingredient; it is a nutritional powerhouse. The specific nutrient profile varies depending on the part of the plant consumed. The seeds, often processed into crackers, are rich in protein (9-11%) and fat (16.4%). The leaves, which are used in soups and curries, contain a high concentration of vitamins and minerals. A 100-gram serving of fresh melinjo leaves provides significant amounts of Vitamin C (182 mg), potassium (604.8 mg), calcium (219 mg), and iron (4.2 mg), along with a high dietary fiber content. This broad range of nutrients contributes to the plant's overall health-promoting potential.

Health Benefits Backed by Science

Rich Antioxidant Properties

Melinjo is packed with powerful antioxidants, particularly a group of stilbenoids that includes resveratrol and gnetin C. These compounds help neutralize harmful free radicals in the body, a process that prevents cellular damage and reduces the risk of chronic diseases such as heart disease and cancer. Studies on melinjo seed extracts have demonstrated significant antioxidant and cytotoxic activity against various cancer cell lines in vitro, suggesting its potential as a source of anticancer agents.

Potential for Weight and Diabetes Management

Recent research has highlighted melinjo's role in managing metabolic health. A 2020 study from Kumamoto University in Japan found that melinjo seed extract (MSE) stimulates the production of adiponectin, a beneficial hormone that improves conditions related to obesity and diabetes. In clinical trials, oral administration of MSE showed promising results in activating adiponectin in human males. This effect is linked to the high concentration of polyphenols and resveratrol found in the fruit.

Anti-Inflammatory and Cardiovascular Support

The stilbenoids in melinjo seeds also possess anti-inflammatory properties that can help reduce inflammation throughout the body. Regular consumption may potentially help manage inflammatory conditions like arthritis. Furthermore, melinjo supports cardiovascular health through compounds that help lower bad (LDL) cholesterol and maintain healthy blood pressure, thanks in part to its potassium content.

Boosts the Immune System

With its rich nutrient profile, melinjo can also contribute to a stronger immune system. The leaves, in particular, are a potent source of Vitamin C, a powerful immune booster that helps protect the body against infections and diseases.

A Crucial Consideration: Melinjo and Uric Acid

Despite its many benefits, melinjo is famous for a significant health risk: its high purine content. The seeds contain a high level of purines, which can form uric acid in the bloodstream and trigger a gout attack in susceptible individuals. However, there is a common misconception that all parts of the melinjo plant have the same effect. Contrasting studies have revealed that the fruit's skin and the leaves may have the opposite effect. Research from IPB University, for example, has shown that ethanol extracts from melinjo fruit skin were effective in lowering uric acid levels in animal models. This nuance is critical for anyone managing gout or hyperuricemia.

Comparison of Melinjo Parts: Seeds vs. Leaves

To better understand how to safely enjoy melinjo, consider the different health profiles of its primary edible parts.


Feature	Melinjo Seeds	Melinjo Leaves
Purine Content	High; risk for gout sufferers due to increased uric acid.	Lower purine content; extracts may even help reduce uric acid levels.
Antioxidants	Rich in stilbenoids like resveratrol and gnetin C.	Excellent source of antioxidants, including very high levels of Vitamin C.
Key Nutrients	High in protein, fat, and starch.	High in dietary fiber, potassium, calcium, and iron.
Primary Risk	Gout attacks due to high purine content, especially for those with existing conditions.	Negligible risks when consumed in moderation as part of a balanced diet.

How to Incorporate Melinjo into a Healthy Diet

For most people, consuming melinjo in moderation can be a part of a healthy diet. It's crucial to be mindful of your personal health status, particularly if you have a history of gout.

Here are some tips for incorporating it safely:

Moderation is key: Enjoy melinjo seeds (emping) as an occasional snack, not a daily staple, to minimize purine intake.
Favor the leaves: For those with gout concerns, focus on the highly nutritious melinjo leaves in your cooking. They can be added to soups, stir-fries, and curries.
Balanced meals: Pair melinjo with a variety of other nutrient-dense foods to ensure a balanced intake of nutrients.
Consider preparation: Remember that emping crackers are typically fried, which adds oil and calories. Choosing baked versions or consuming the seeds in other forms, like in soups, can be a healthier alternative.

Conclusion: Is Melinjo Healthy? The Verdict

So, is melinjo healthy? The answer is nuanced. On one hand, its seeds and leaves are rich in antioxidants, vitamins, and minerals, offering compelling benefits for heart health, weight management, and fighting inflammation. On the other hand, the high purine content in the seeds poses a significant risk for individuals prone to gout. However, research suggests that the leaves and skin of the fruit may not carry this same risk and may even have uric acid-lowering properties. Therefore, melinjo can be a healthy addition to a diet, provided it is consumed mindfully. Pay attention to which part of the plant you are eating and always consider your own health conditions when determining your dietary choices. For gout sufferers, it is advisable to stick to the leaves or consult a healthcare professional. A balanced approach allows one to enjoy the culinary and health benefits of this versatile plant without undue risk.

A note on further research: For a deeper dive into the metabolic effects of melinjo seed extract, review the findings presented in this study published by the National Institutes of Health.

Frequently Asked Questions

The primary concern is their high purine content, which can increase uric acid levels in the blood and trigger gout attacks in susceptible individuals.

It is best for individuals with a history of gout to avoid or severely limit their intake of melinjo seeds. However, the leaves may contain compounds that help lower uric acid.

Both the seeds and leaves are nutritious. The seeds are higher in protein and fat, while the leaves are particularly rich in antioxidants, fiber, and vitamins like C and A.

Preliminary in vitro studies have shown antioxidant and cytotoxic activity in melinjo seed extracts against certain cancer cell lines. However, more research is needed to confirm this effect in humans.

Research on melinjo seed extract suggests it can stimulate the production of adiponectin, a hormone that helps regulate metabolism and fat accumulation.

For most healthy individuals, consuming melinjo in moderation as part of a balanced diet is safe. Those with gout or hyperuricemia should be mindful of the purine content in the seeds.

Melinjo supports heart health by providing antioxidants, helping to lower bad (LDL) cholesterol, and supplying potassium to manage blood pressure.

While emping contains beneficial nutrients from the melinjo seeds, they are typically fried, increasing their fat and calorie content. Moderation is advised, and choosing baked or air-fried versions is a healthier option.

The most significant difference is the purine content. Melinjo seeds are high in purines, which can increase uric acid, while the leaves are low in purines and offer a safer nutritional profile for those concerned about gout.