Oil, sheanut
Whole food · Fats and Oils
Photo: Wikipedia
Shea oil, extracted from the nut of the African shea tree, is a rich, creamy, and semi-solid fat at room temperature with a mild, nutty aroma. It boasts a high content of monounsaturated and polyunsaturated fats, making it a heart-healthy cooking oil. Nutritionally, it is 100% fat, providing a dense source of energy and essential fatty acids.
Calorie split: 0% protein · 0% carbs · 100% fat
↓ Full nutrition💚 Why it's loved
People love shea oil for its subtle, nutty flavor that enhances dishes without overpowering them, and its versatility in both cooking and baking. It holds deep cultural significance in West African cuisine, where it's a traditional staple for frying, sautéing, and as a key ingredient in ceremonial foods.
⚠️ Watch-outs & how to enjoy it better
Its high fat content (100g per 100g) means it is very calorie-dense, so portion control is essential for weight management. To counteract this, use it sparingly for cooking or as a finishing oil, and balance meals with fiber-rich vegetables and lean proteins. Unrefined shea oil can have a strong, smoky flavor that some find overpowering; opting for refined versions provides a milder taste.
Key benefits
- Rich in oleic acid (a monounsaturated fat) for heart health.
- Contains phytosterols that may help reduce inflammation.
- High in vitamin E, a natural antioxidant.
- Provides a good balance of omega-6 and omega-9 fatty acids.
- A sustainable, plant-based alternative to palm oil.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Shea oil is often called 'women's gold' because the shea nut trade and production are traditionally managed and controlled by women's cooperatives in the Sahel region, providing a crucial source of income.
Full nutrition (USDA data · scales with serving)
| Water | 0.00 g |
| Energy | 884 kcal |
| Energy | 3699 kj |
| Protein | 0.00 g |
| Total lipid (fat) | 100 g |
| Ash | 0.00 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 0.00 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 0.00 mg |
| Phosphorus, P | 0.00 mg |
| Potassium, K | 0.00 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.00 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.00 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.00 mg |
| Pantothenic acid | 0.00 mg |
| Vitamin B-6 | 0.00 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 46.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.20 g |
| SFA 10:0 | 0.20 g |
| SFA 12:0 | 1.3 g |
| SFA 14:0 | 0.10 g |
| SFA 16:0 | 4.4 g |
| SFA 18:0 | 38.8 g |
| Fatty acids, total monounsaturated | 44.0 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 43.5 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 5.2 g |
| PUFA 18:2 | 4.9 g |
| PUFA 18:3 | 0.30 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 357 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.00 g |
| Threonine | 0.00 g |
| Isoleucine | 0.00 g |
| Leucine | 0.00 g |
| Lysine | 0.00 g |
| Methionine | 0.00 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.00 g |
| Tyrosine | 0.00 g |
| Valine | 0.00 g |
| Arginine | 0.00 g |
| Histidine | 0.00 g |
| Alanine | 0.00 g |
| Aspartic acid | 0.00 g |
| Glutamic acid | 0.00 g |
| Glycine | 0.00 g |
| Proline | 0.00 g |
| Serine | 0.00 g |
FAQ
Is shea oil the same as shea butter?
They come from the same nut, but shea butter is the solid, less refined fat, while shea oil is the liquid or semi-solid oil obtained through further processing or expression, often with a higher oleic acid content.
Can I use shea oil for high-heat cooking like deep-frying?
Yes, refined shea oil has a relatively high smoke point (around 230°C / 450°F), making it suitable for frying and sautéing. Unrefined versions have a lower smoke point and are better for low-heat applications.
What does shea oil taste like?
Refined shea oil has a very mild, neutral, slightly nutty flavor. Unrefined shea oil has a more pronounced, earthy, and smoky taste that can add depth to savory dishes.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 8.84 kcal/g · 0% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.