Shea oil-fried yams or cassava
Shea oil-fried yams or cassava is a popular West African dish, particularly in Nigeria and Ghana, where starchy tubers are sliced and deep-fried in the rich, nutty-flavored oil extracted from the shea nut. It's a beloved street food and snack, often served as a side dish or a standalone treat.
🍽️ Nutrition at a glance
This dish is very high in carbohydrates and fat, providing a significant source of energy. It offers key nutrients like potassium and vitamin C from the tubers, along with some healthy fats from the shea oil, with a rough calorie estimate of 350-450 kcal per typical serving.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 3 g |
| Carbs | 52 g |
| Fat | 18 g |
| Fiber | 4 g |
| Sugar | 2 g |
| Sodium | 15 mg |
| Potassium | 450 mg |
| Vitamin C | 15 mg |
| Magnesium | 35 mg |
| Manganese | 0.5 mg |
| Vitamin B6 | 0.2 mg |
| Iron | 0.8 mg |
| Phosphorus | 60 mg |
| Niacin (B3) | 0.8 mg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a quintessential street food that showcases the unique use of shea oil, a traditional fat in West African cuisine. Nutritionally, the shea oil is interesting as it contains beneficial unsaturated fats and is used as a more stable, flavorful alternative to other frying oils in the region.
