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Shea butter - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Shea Butter and nuts

Shea butter consist of 100% fat, 0% protein, 0% carbs, 0% fiber and 0% water. With 900 of calories per 100g it's 126% higher than other foods in Coating and other fats. In total 100% of the calories in Shea butter come from fat, 0% from protein and 0% from carbohydrates.

  • Low carb Only 0 carbs per serving
  • Fructose free Contains no fructose
  • Gluten free
  • Lactose free
  • high Magnesium Covers 1.56% of Magnesium RDA per portion

Can you eat Shea butter for a low carb diet?

With 0g of carbs per 100g, Shea butter is low in carbs. It has no Fructose, is Gluten free and has no Lactose.

Nutrition facts

Nutrition facts
per 100g
Shea butter
avg Coating and other fats[1]
Calories (kcal) 900 713.4
Fat (g) 100 78.6
Protein (g) 0 0.4
Carbohydrates (g) 0 1.5
Mono- & Di-Saccharides (g) 0 1.5
Polysaccharides (g) 0 1.5
Fibers (g) 0 0
Sodium (mg) 350 202
Water (g) 0 18.5
[1] average of Coating and other fats

Breakdown in percent (%) of total calories

An average portion size (10g) of Shea butter contains

  • 90 Calories
  • 10g of Fat
  • 0g of Protein
  • No Carbs
  • 35mg of sodium - 2.33% of the RDA for sodium.
  • 5mg of Magnesium, that covers 1.56% of the recommended daily allowance (RDA) for Magnesium.
  • 0.02mg of Zinc - 0.2% of the RDA for Zinc.
  • 0.0001mg of Iron - 0% of the RDA for Iron.
  • 5mg of Potassium - 0.13% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

Nutrient distribution per gram

What vitamins are in Shea butter?

per 100g
Shea butter
Vitamin C (mg) 0 0.1
Vitamin E (mg) 0.8 12.9
Vitamin B1 / Thiamine (mg) 0 0
Vitamin B2 (mg) 0 0
Vitamin B6 (mg) 0 0
Vitamin B9 / Folate (μg) 0 2.1
Vitamin B12 (μg) 0 0.2
Retinol (μg) 0 273.3
beta-Carotene (μg) 0 253.3
[1] average of Coating and other fats

Rich in vitamins?


The following chart displays the amount of vitamins per portion Size (10g) for Shea butter of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]RDA for a 20+ year old male

Minerals in Shea butter

per 100g
Shea butter
Magnesium (mg) 50 6.9
Zinc (mg) 0.2 0.1
Sodium (mg) 350 202
Calcium (mg) 30 9.7
Iron (mg) 0.001 0.2
Potassium (mg) 50 13.9
Phosphorus (mg) 10 15.8
[1] average of Coating and other fats

High in minerals?


Again, for every mineral contained in Shea butter we looked at the portion size (10g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 20+ year old male


0% of Shea butter are carbs, per serving (10g) that is 0g of carbs.

Monosachharides and polysaccharides

per 100g
Shea butter
Monosaccharides (g) 0 0
Polysaccharides (g) 0 1.5
Total carbs (g) 0 1.5
[1] average of Coating and other fats

Allergens in Shea butter

  • is Gluten free
  • has no Lactose
  • no Fructose

Fatty acids and cholesterol

Of the 100g total fat per 100g, 43.2g are saturated fatty acids (SFA), 7g are monounsaturated fatty acids (MUFA) and 45.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 1mg.