Nuts
Split Kernel
Split mongongo kernels are picked meats after the hard shell yields, usually irregular pieces rather than perfect cocktail halves. Getting here is the hard work: crack, extract, sort. A good piece is full and oily-fresh. A bad piece is dark and rancid. Eat roasted or grind. Freeze meats. This form is the edible payoff; the shell was only armour.
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Characteristics
Preparations
Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 57 g
- Saturated Fat 9 g
- Trans Fat 0 g
- Monounsaturated Fat 15 g
- Polyunsaturated Fat 33 g
- Cholesterol 0 mg
- Sodium 4.9 mg
- Salt 0.01 g
- Total Carbohydrate 11 g
- Dietary Fibre 5 g
- Total Sugars 2 g
- Complex / starch 1 g
- Protein 26 g
- Water 4 g
- Energy 661 kcal
- Water 4 g
- Carbohydrates 11 g
- Protein 26 g
- Fat 57 g
- Saturated Fat 9 g
- Monounsaturated Fat 15 g
- Polyunsaturated Fat 33 g
- Omega-3 2.64 g
- Vitamins 82 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.2 mg
- Vitamin B2 — Riboflavin 0.15 mg
- Vitamin B3 — Niacin 1.99 mg
- Vitamin B5 — Pantothenic Acid 0.49 mg
- Vitamin B6 0.15 mg
- Vitamin B7 — Biotin 14.5 µg
- Vitamin B9 — Folate 38.2 µg
- Vitamin C 2 mg
- Vitamin E 4.67 mg
- Vitamin K 4.6 µg
- Minerals 308 mg
- Major Minerals 307 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.01 g
Vitamins
vitamin-c: 2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.2 · vitamin-b2-riboflavin: 0.15 · vitamin-b3-niacin: 1.99 · vitamin-b5-pantothenic-acid: 0.49 · vitamin-b6: 0.15 · vitamin-b7-biotin: 14.5 · vitamin-b9-folate: 38.2 · vitamin-e: 4.67 · vitamin-k: 4.6 ·
Minerals
Mongongo (manketti) kernel: African oil-seed nut, protein-rich.
History
Crack-and-pick mongongo meats were the practical food unit of the harvest.
Specialty sellers offered shelled mongongo pieces in small packs.
Split meats remained the realistic trade form given shell hardness.