Mongongo Nut Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 8.0GI LowStaple foodAllergen: Tree Nuts

Macronutrients

Calories565 kcal 28% DV

Protein24 g 48% DV

Carbohydrates4.0 g 1% DV

Fat57 g 73% DV

Fiber3.0 g 11% DV

Total sugars1.0 g no %DV*

Sodium1.0 mg 0% DV

Vitamins & minerals

Vitamin A0.0 µg 0%

Vitamin C0.0 mg 0%

Vitamin D0.0 µg 0%

Vitamin E19 mg 127%

Vitamin K0.0 µg 0%

Thiamin B10.3 mg 25%

Riboflavin B20.2 mg 15%

Niacin B32.0 mg 12%

Vitamin B60.2 mg 12%

Folate B920 µg 5%

Vitamin B120.0 µg 0%

Calcium193 mg 15%

Iron4.0 mg 22%

Magnesium527 mg 125%

Phosphorus470 mg 38%

Potassium368 mg 8%

Zinc4.0 mg 36%

Selenium3.0 µg 5%

Common serving sizes

Serving	Weight
1 oz	28 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

Bmi — High protein supports lean mass maintenance

Calcium — Calcium supports bone density

Serum Iron — Iron supports hemoglobin and oxygen transport

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Best timing around exercise

Rest day snacks or 2+ hours pre-workout. Good energy but high fat slows digestion

More nuts

Brazil Nuts (Raw)Peanuts (Raw)Pistachios (Raw)Sacha Inchi Nuts Almonds (Raw)Baru Nut Peanuts (Roasted)Pistachios (Roasted)

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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