About Mongongo Nuts
Mongongo nuts come from the mongongo tree and have been a staple food for indigenous communities in Southern Africa for centuries.
They are valued for their nutritional content and ability to be stored for long periods without spoiling.
How Many Calories Are in Mongongo Nuts?
Mongongo nuts contain around 550–600 calories per 100 grams, making them a dense and energy-rich food.
Mongongo Nuts Nutrition Facts (per 100g)
| Calories | 580 kcal |
| Protein | 18 g |
| Fat | 48 g |
| Carbohydrates | 28 g |
| Fiber | 10 g |
| Sugar | 5 g |
| Water | 5% |
Vitamins and Minerals
Health Benefits of Mongongo Nuts
- High in protein
- Rich in healthy fats
- Provides long-lasting energy
- Supports muscle growth
- Contains antioxidants
- Important traditional food source
Calories in Different Portions
- 100g mongongo nuts - 580 kcal
- 1 oz (28g) - ~162 kcal
- 1 handful (30g) - ~174 kcal
- 10 nuts - ~120 kcal
Popular Ways to Eat Mongongo Nuts
- Raw or roasted
- Traditional African dishes
- Snack foods
- Ground into paste
- Mixed with grains
- Survival food
Are Mongongo Nuts Good for Weight Loss?
Mongongo nuts can support weight management when eaten in moderation, but due to their calorie density, portion control is important.
Additional Facts
- Staple food in Southern Africa
- Very long shelf life
- Highly nutritious traditional food
- Adapted to harsh climates
Possible Downsides
Mongongo nuts are not widely available globally and can be hard to process. Like other nuts, they are high in calories.
FAQ
Are mongongo nuts healthy?
Yes, they are rich in protein and essential nutrients.
Where do mongongo nuts come from?
Southern Africa.
What do mongongo nuts taste like?
They have a mild, nutty flavor.