Mongongo nut is crunchy and rich, often described as a wild snack nut with a deep, roasted flavour. It is energy-dense, so keep servings small.
In a nutshell: The values provided are approximate and can vary depending on the size and ripeness.
1) Mongongo nut
Nutritional facts per 100g
| Nutrient | Amount Per 100g | % Daily Value* |
|---|---|---|
| Calories | 665 kcal | 33% |
| Carbohydrates | 17 g | 6% |
| Fiber | 8 g | 32% |
| Sugars | 1 g | – |
| Protein | 28 g | 56% |
| Fat | 56 g | 72% |
| Vitamin A | 0 IU | 0% |
| Vitamin C | 0 mg | 0% |
| Potassium | 671 mg | 14% |
| Calcium | 126 mg | 13% |
Pros
- High protein and fats, very filling.
- Good crunch option when you want something “real food.”
- Fiber helps reduce frequent snacking.
Cons
- Very calorie-dense, portion control is important.
- Not easily available everywhere, quality varies.
- Nut allergy risk for sensitive people.
Right time to eat
- Mid-morning snack, small portion.
- Evening snack when cravings hit.
Health benefits
- Supports satiety due to protein and fat.
- Helps swap out processed snacks.
- Can support steady energy when eaten in moderation.
Best way to eat
- Eat roasted/plain in measured quantity.
- Add to trail mixes with unsweetened dried fruit.
- Store airtight to maintain freshness.
*Percent Daily Values are based on a 2,000 calorie diet.
Join the conversation