Nuts

Shea Nut

Shea nuts are seeds of Vitellaria paradoxa from West and Central African savannah parklands, valued first as butter rather than as cocktail snack kernels. Women-led collection and traditional butter making remain culturally central along the shea belt. Edible shea butter is a mild semi-solid fat for soups, frying, and some food-industry blends; much global retail shea is cosmetic only—read labels before cooking. Kernels are intermediate goods on the way to fat, not trail-mix stars. Good edible butter smells clean and mild, not soapy or scorched; rancid or purely cosmetic grades stay out of the pot. Store butter cool and sealed. Treat as a tree-derived fat and insist on food grade when the pan is involved.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Butter

Flour

Kernel

Meal

Oil

Paste

Shell

Skin

Whole

Breeds & varieties

A sample of named types with their own origin and culinary profiles.

View all

West African Shea

Parkii

Nilotica

East African Shea

Vitellaria paradoxa

Characteristics

Preparations

BlanchedChilledChoppedDicedDriedFreshFrozenGroundHalvedPowderRawRoastedSaltedSlicedSliveredSmokedToastedWhole

Provenance

BiodynamicDry RoastedExport CertifiedFair TradeHeirloomLightly SaltedNon-GMOOrganicPesticide FreeRawRegenerativeSingle OriginSteam PasteurizedUnsalted

Sources

Indoor FarmedOutdoor FarmedPlantationWild

Traits

CreamyDenseEarthyMildNuttyRich

Nutrition

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

Nutrition Facts

Per 100 g edible portion

Calories 637

Amount per 100 g

Total Fat 53.3 g
Saturated Fat 6.61 g
Trans Fat 0 g
Monounsaturated Fat 30 g
Polyunsaturated Fat 13.5 g
Cholesterol 0 mg
Sodium 5.2 mg
Salt 0.01 g
Total Carbohydrate 18.6 g
Dietary Fibre 7.67 g
Total Sugars 4.19 g
Complex / starch 5.36 g
Protein 16.7 g
Water 4.11 g

Detailed nutrients

Energy 637 kcal
Water 4.11 g
Carbohydrates 18.6 g
- Sugars 4.19 g
  - Monosaccharides 2.94 g
  - Disaccharides 1.26 g
- Starch 5.36 g
  - Amylose 1.34 g
  - Amylopectin 4.02 g
  - Digestible Starch 4.56 g
  - Resistant Starch 0.54 g
- Fibre 7.67 g
  - Soluble Fibre 2.68 g
  - Insoluble Fibre 4.99 g
Protein 16.7 g
- Plant Protein 15.9 g
Fat 53.3 g
- Saturated Fat 6.61 g
- Monounsaturated Fat 30 g
- Polyunsaturated Fat 13.5 g
  - Omega-3 1.35 g
  - Omega-6 6.75 g
Vitamins 91.6 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.22 mg
- Vitamin B2 — Riboflavin 0.16 mg
- Vitamin B3 — Niacin 2.12 mg
- Vitamin B5 — Pantothenic Acid 0.53 mg
- Vitamin B6 0.16 mg
- Vitamin B7 — Biotin 15.5 µg
- Vitamin B9 — Folate 40.9 µg
- Vitamin C 2 mg
- Vitamin E 5.01 mg
- Vitamin K 5 µg
Minerals 273 mg
- Major Minerals 263 mg
  - Calcium 69 mg
  - Sodium 5.2 mg
  - Potassium 189 mg
- Trace Minerals 9.8 mg
  - Iron 1.4 mg
  - Zinc 3.4 mg
  - Iodine 5 µg
Salt 0.01 g
- Sodium Chloride 0.01 g

Vitamins

vitamin-c: 2 · vitamin-a: 20 · vitamin-b1-thiamine: 0.22 · vitamin-b2-riboflavin: 0.16 · vitamin-b3-niacin: 2.12 · vitamin-b5-pantothenic-acid: 0.53 · vitamin-b6: 0.16 · vitamin-b7-biotin: 15.5 · vitamin-b9-folate: 40.9 · vitamin-e: 5.01 · vitamin-k: 5 ·

Minerals

Sodium: 5.2 · Potassium: 189 · Calcium: 69 · Iron: 1.4 · Zinc: 3.4 · Iodine: 5 ·

Nuts pack energy-dense oils, plant protein, and fibre; sodium stays low until salted.

In the kitchen

Culinary partners and combinations that usually underperform with Shea Nut.

Pairs well with

Classic and complementary matches

Usually avoid with

Often clash in flavour or tradition

History

1000 BCE

Savannah societies of the shea belt processed nuts into cooking fat and skin products.

1700

Trans-Saharan and regional trade moved shea butter as a valued African commodity.

1900

Colonial and later industrial buyers used shea in food fats and cocoa butter equivalents.

2000

Global cosmetic demand for shea butter soared while traditional edible use continued locally.