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African Walnut
Coula edulis
The African Walnut (Coula edulis) is a tropical evergreen tree native to the humid forests of West Africa. Its fruit, often referred to as 'Gabon nut,' is highly prized for its rich, creamy, and nutty flavor. The fruit consists of a hard, woody shell encasing a single large seed (the nut), which is enveloped in a fibrous, orange-brown husk. The nuts are a staple in local diets and are used in various culinary applications, from snacks to ingredients in stews and desserts. Rich in healthy fats, proteins, and essential minerals, the African Walnut is not only a delicious treat but also a nutritional powerhouse.
650
Calories
6g
Fiber
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African Walnut Nutrition Facts
Calories
650
Per 100g
Carbs
12g
Per 100g
Protein
24g
Per 100g
Fiber
6g
Per 100g
Sugar
3g
Per 100g
Fat
62g
Per 100g
💊Vitamins
Per 100g
Vitamin E
15% DV
2.3mg
Acts as an antioxidant, supporting skin health and immune function.
Vitamin B6
29% DV
0.5mg
Supports metabolism and brain health.
⚡Minerals
Per 100g
Magnesium
60% DV
250mg
Essential for bone health, muscle function, and energy production.
Phosphorus
45% DV
450mg
Crucial for bone and teeth health, as well as energy metabolism.
Potassium
17% DV
600mg
Regulates blood pressure and supports heart health.
🛡️Antioxidants
Vitamin EPolyphenols
🌿Phytonutrients
FlavonoidsPhytosterols
📊Glycemic Index
15
Per Serving
Nutrition breakdown for one serving
📏
Serving Size
100g
Calories
650kcal
Breakdown
Carbs
12g
Fiber
6g
24% DV
Sugar
3g
Protein
24g
Fat
62g
Vitamin C
💊
0mg
0Potassium
⚡
600mg
17% DV
Health Benefits of African Walnut
Benefit 1: High in healthy fats, particularly monounsaturated fats, which support heart health and reduce cholesterol levels.
Benefit 2: Rich in magnesium, which aids in muscle function, bone health, and energy production.
Benefit 3: Contains antioxidants like Vitamin E and polyphenols, which help combat oxidative stress and inflammation.
Benefit 4: Provides a good source of plant-based protein, essential for muscle repair and overall growth.
Benefit 5: Low glycemic index makes it suitable for diabetics and those monitoring blood sugar levels.
African Walnut Origin & Distribution
Native Region
West Africa
Global Presence
NigeriaCameroonGabonCongo
Top Producers
NigeriaCameroon
Historical Background
The African Walnut has been a traditional food source in West Africa for centuries. It is deeply rooted in local cultures and is often used in traditional medicine and rituals.
African Walnut Peak Season
Best Time to Enjoy
Year-round, with peak harvesting in the dry season (November to March).
1 Varieties Available
African Walnut Varieties
Each variety offers unique flavors, textures, and culinary applications
Coula edulis var. edulis
West Africa
Color
Orange-brown husk with creamy white nut inside
Taste Profile
Rich, nutty, and slightly sweet
Best For
Snacks, desserts, and savory dishes
African Walnut Storage & Selection Guide
Keep your fruit fresh and delicious for longer
How to Choose the Perfect Fruit
1
Look for nuts with intact, undamaged shells.
2
Avoid nuts with moldy or soft spots on the husk.
Proper Storage Methods
Store in a cool, dry place away from direct sunlight.
Refrigerate or freeze for extended shelf life.
Shelf Life Guide
Room Temperature
Up to 1 month
Refrigerated
Up to 6 months
Average Shelf Life
30 days
Freezing Instructions
Preserve freshness for months
2-3 months
1
Freeze in an airtight container to preserve freshness.
2
Thaw at room temperature before use.
Pro Tip
Label frozen items with the date to track freshness. Most fruits maintain quality for 2-3 months when properly frozen. For best results, use airtight containers or freezer bags to prevent freezer burn.
Culinary Journey
Discover delicious possibilities
Common Uses
Snacks: Eaten raw or roasted as a nutritious snack.
Desserts: Used in cakes, cookies, and ice cream for added texture and flavor.
Savory dishes: Incorporated into stews, soups, and sauces.
Perfect Pairings
ChocolateCoconutBananasSpices like cinnamon and nutmeg
Popular Recipes
African Walnut Cookies
Gabon Nut Stew
Chocolate-Walnut Fudge
Refreshing Beverages
African Walnut Milk
Nut-infused smoothies
Safety Information
Allergy Information:
Individuals with tree nut allergies should avoid consuming African Walnuts.
Pesticide Concerns:
Minimal, as they are often grown organically in their native regions.
Who Should Avoid:
- • People with nut allergies
- • Individuals with known sensitivities to tree nuts
Possible Side Effects:
- •Potential allergic reactions in sensitive individuals
- •Digestive discomfort if consumed in excess
Preparation Safety:
- • Wash the nuts thoroughly before cracking.
- • Avoid consuming nuts with moldy or damaged husks.
Fun Facts About African Walnut
Surprising trivia you'll love!
The African Walnut is often referred to as the 'Gabon nut' due to its prevalence in Gabon.
The nuts are a significant source of income for rural communities in West Africa.
Frequently Asked Questions
What is the best way to crack open an African Walnut?
GeneralUse a nutcracker or a hammer to gently crack the shell. Be cautious to avoid damaging the nut inside.
How do I know if an African Walnut is fresh?
BuyingFresh nuts have a firm, intact husk with no signs of mold or softness.
Can African Walnuts be frozen?
StorageYes, they can be frozen in an airtight container to extend their shelf life.
What are some traditional African dishes that use these nuts?
CulinaryThey are commonly used in stews, soups, and as a snack in West African cuisine.
Are African Walnuts good for weight loss?
NutritionWhile high in calories, their healthy fats and fiber can support satiety and weight management when consumed in moderation.
Can people with nut allergies eat African Walnuts?
HealthIndividuals with tree nut allergies should avoid African Walnuts, as they may trigger an allergic reaction.
Are there any traditional medicinal uses for African Walnuts?
MiscellaneousIn some West African cultures, the nuts are used in traditional medicine to treat skin conditions and digestive issues.
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Environmental Impact
Sustainability insights
Sustainability Overview
African Walnuts are typically harvested from wild trees, making them a sustainable food source.
Carbon Footprint
Low, as they are often locally sourced in West Africa.
Water Usage
Minimal, as they are rain-fed crops.
Local vs Imported
Prefer locally sourced nuts to reduce environmental impact.
Data sources & transparency
We aim to keep this African Walnut profile accurate and easy to understand. Nutrition values and % Daily Value figures are based on established reference databases and standard daily value guidance.
- USDA FoodData Central (nutrition reference): fdc.nal.usda.gov
- FDA Daily Values (label standards used for %DV): fda.gov
Last updated: May 3, 2026
Medical disclaimer
This page is for general educational purposes and does not replace professional medical advice.
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