Nuts

Flour

Mongongo flour is a scarce powder from milled mongongo nutmeats of the Kalahari and neighbouring woodlands, traditional staple processing more than export gluten-free branding. Crack hard shells, prepare meats, dry, and grind. A good flour smells rich and oily-clean. A bad flour is rancid or gritty with shell. Use in traditional porridges and rare specialty baking. Freeze milled flour. Respect that this is a cultural wild staple, not a novelty dusted on cupcakes without context.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Characteristics

Preparations

BakedDredgedMilledThickened

Traits

FineMilledStarchyVersatile

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 595

Amount per 100 g

Total Fat 55.1 g
Saturated Fat 7 g
Trans Fat 0 g
Monounsaturated Fat 28.9 g
Polyunsaturated Fat 13.3 g
Cholesterol 0 mg
Sodium 5.04 mg
Salt 0.01 g
Total Carbohydrate 18 g
Dietary Fibre 5.82 g
Total Sugars 3.89 g
Complex / starch 5.81 g
Protein 18.4 g
Water 3.56 g

Detailed nutrients

Energy 595 kcal
Water 3.56 g
Carbohydrates 18 g
- Sugars 3.89 g
- Starch 5.81 g
- Fibre 5.82 g
Protein 18.4 g
Fat 55.1 g
- Saturated Fat 7 g
- Monounsaturated Fat 28.9 g
- Polyunsaturated Fat 13.3 g
  - Omega-3 1.33 g
Vitamins 75.8 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.18 mg
- Vitamin B2 — Riboflavin 0.14 mg
- Vitamin B3 — Niacin 1.81 mg
- Vitamin B5 — Pantothenic Acid 0.45 mg
- Vitamin B6 0.13 mg
- Vitamin B7 — Biotin 13.1 µg
- Vitamin B9 — Folate 34.6 µg
- Vitamin C 2 mg
- Vitamin E 4.23 mg
- Vitamin K 4.2 µg
Minerals 349 mg
- Major Minerals 347 mg
  - Calcium 31 mg
  - Sodium 5.04 mg
  - Potassium 311 mg
- Trace Minerals 1.5 mg
  - Iron 1.5 mg
Salt 0.01 g

Vitamins

vitamin-c: 2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.18 · vitamin-b2-riboflavin: 0.14 · vitamin-b3-niacin: 1.81 · vitamin-b5-pantothenic-acid: 0.45 · vitamin-b6: 0.13 · vitamin-b7-biotin: 13.1 · vitamin-b9-folate: 34.6 · vitamin-e: 4.23 · vitamin-k: 4.2 ·

Minerals

Sodium: 5.04 · Potassium: 311 · Calcium: 31 · Iron: 1.5 ·

Flour is milled endosperm-dominant carbohydrate unless wholemeal retains bran.

History

1000

Peoples of the Kalahari region pounded mongongo meats into meal for daily calories.

1960

Ethnography documented mongongo meal as a dietary cornerstone.

2015

Tiny specialty lots of mongongo flour appeared in chef projects.