Oil, sheanut
FDC 171429tablespoon (14 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 10 · -12 vs Fats & oils medianOil, sheanut carries a Nutrient Density Score of 10 of 100, placing it in the Low band and 50 of 60 in the Fats & oils category. As a nearly pure fat, 100 g fat and nothing else in protein, carbohydrate, or fiber, it does not bring any standout vitamin or mineral percentages to the table.
It is used the way other specialty vegetable fats are: in frying, baking, or as a cocoa butter substitute in confectionery, with a tablespoon (14 g) a typical measure. The clear caveat is saturated fat at 46.6 g per 100 g, and since it scores below the Fats & oils median of 22, salad dressing, poppyseed, creamy is a same-category option with a higher score.
See how this score is calculated, build a plate around oil, sheanut, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 884 kcal | 44% |
| Total fat | 100 g | 128% |
| Saturated fat | 47 g | 233% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 0 g | 0% |
| Potassium | 0 mg | 0% |
| Calcium | 0 mg | 0% |
| Iron | 0 mg | 0% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 124 kcal | 6% |
| Total fat | 14 g | 18% |
| Saturated fat | 6.5 g | 33% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 0 g | 0% |
| Potassium | 0 mg | 0% |
| Calcium | 0 mg | 0% |
| Iron | 0 mg | 0% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 171429Original analysis by NutriVerdict
Versus the fats & oils median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Shortening frying (heavy duty), beef tallow and cottonseedDensity 11 vs 10Animal fat, bacon greaseDensity 11 vs 10Salad dressing, poppyseed, creamyDensity 12 vs 10Original analysis by NutriVerdict
In the kitchen and how to use it
Shea nut oil is used as a cooking fat in the cuisines where it is traditional, particularly in West African cooking, for frying, sauteing, and enriching stews and sauces. It has a neutral to mildly nutty flavor and a high smoke point, which suits it to frying and searing without imparting a strong taste of its own to the finished dish.
Store it in a sealed container away from heat and direct light, at room temperature. As a pure fat, 100g provides 884 calories and 100g fat, so it is used the way any cooking oil is, measured out by the tablespoon (14g) rather than poured freely, given how calorie-dense it is. It works as a straightforward substitute anywhere a neutral cooking oil is called for.
Frequently asked questions about oil, sheanut
How many calories are in shea nut oil?
It has 884 calories per 100g, or about 124 calories per tablespoon (14g).
Is shea nut oil used for frying?
Yes, it is used as a cooking fat for frying and sauteing in the cuisines where it is traditional, thanks to its high smoke point.
How should shea nut oil be stored?
In a sealed container in a cool spot away from direct heat and light.