Create allergy card
← Browse ingredients

Bambara Groundnut

Bambara groundnut is a protein-rich legume whose seeds are boiled, roasted, or milled into flour.

Bambara Groundnut — illustrative ingredient image

About Bambara Groundnut

Bambara groundnut is a legume that produces rounded seeds underground in pods. The mature seeds are eaten as a staple or pulse and are commonly sold whole or split after shelling. They are useful in soups, stews, porridges, and flour-based foods, and are valued for their ability to be stored dry.

Cooked mature seeds are firm, starchy, and usually mildly nutty, with a dense bite similar to other dried legumes. Seed coats may be cream, brown, red, or mottled according to variety. Fresh immature pods or seeds have a different, more vegetable-like character and are handled separately from the dry mature seed.

Dry seeds are soaked and boiled, roasted, or milled into flour for porridges, doughs, and other cooked foods. Boiling softens the centre and skin, roasting makes the flavour deeper and the texture firmer, while milling produces a powder rather than an intact seed. Dried seeds are suitable for storage before cooking.

Ingredient type
whole food

FOLLOW IT TO THE PLATE

Where will you meet it?

Explore the dishes that use this ingredient and their country and cuisine connections.

Explore linked dishes

ON A MENU OR LABEL

Find local names and written forms to help recognise this ingredient.

See local names

Where bambara groundnut appears

7 linked foods

Find foods to recognise by country and type. Recipes and products vary; these are recorded ingredient connections.

Showing 1–7 of 7

Main dishes

Snacks

Ingredient connections awaiting review · Coverage is still growing, including packaged snacks.

Name examples awaiting language review. Confirm the specific food or product.

Local names for bambara groundnut

Names and romanised forms to recognise on menus and labels.

English

Bambara groundnut

English

bambara groundnut (dry seeds)

Search alias · Not a confirmed translation

English

bambara groundnut (fresh seeds)

Search alias · Not a confirmed translation

Available names only. Languages may be spoken in other countries; a name alone does not identify every ingredient in a dish.

Bambara Groundnut nutrition & diet

Bambara Groundnut nutritional value

Bambara groundnut, dry, raw — WAFCT 03_001

Per 100 g of the edible portion in the named food form.

Calories
323kcal
Protein
19.5g
Carbs
33.6g
Fat
5.9g

Per 100 g edible portion. Source: Vincent et al., FAO/INFOODS Food Composition Table for Western Africa (2019). Carbohydrate is available carbohydrate calculated by difference; square-bracketed fat in the source uses continuous-extraction analysis. Values describe this reference form, not every recipe, cultivar or preparation.

Portions & preparation

Establish whether Bambara groundnut means whole dried seeds, boiled seeds, roasted seeds, or milled flour before using a reference. Preparation changes edible texture and water content. Record the consumed seed portion separately from cooking water, oil, sauces, or cereal ingredients in a mixed dish.

Compare the right form: Match the reference to Bambara groundnut seeds in the specified raw, boiled, roasted, dried, or flour form, with edible portion identified.

Diet considerations

Bambara groundnut is a plant-derived legume. Compatibility changes when it is cooked with meat, fish, dairy, or other animal ingredients, or processed into flour for cereal-based products. Roasting, milling, sweetening, and incorporation into composite foods alter the relevant portion and carbohydrate pattern; recipe details should be retained.

AI-authored reading notes · Awaiting editorial review. Measured values, where available, have a separate source above.

Dietary compatibility

  • Vegan
    Typically compatible
  • Vegetarian
    Typically compatible
  • Pescatarian
    Typically compatible
  • Keto
    Depends on the version
  • Paleo
    Typically incompatible
  • Low-carb
    Depends on the version
  • Halal
    Not established
  • Kosher
    Not established
What these diet assessments mean
Vegan · Typically compatible
The plain ingredient profile is plant, fungal or mineral based. Added ingredients in a prepared product need a separate check.
Vegetarian · Typically compatible
The plain ingredient profile is plant, fungal or mineral based. Added ingredients in a prepared product need a separate check.
Pescatarian · Typically compatible
The plain ingredient profile is plant, fungal or mineral based. Added ingredients in a prepared product need a separate check.
Keto · Depends on the version
Compatibility depends on the portion and preparation. A sourced carbohydrate amount for a defined serving is not available.
Paleo · Typically incompatible
This profile falls outside the conventional paleo pattern used here (grains and pseudograins, legumes, dairy or refined sugar).
Low-carb · Depends on the version
Compatibility depends on the portion and preparation. A sourced carbohydrate amount for a defined serving is not available.
Halal · Not established
Sourcing, processing and any applicable certification have not been verified. A food name alone does not establish halal status.
Kosher · Not established
Sourcing, processing and any applicable certification have not been verified. A food name alone does not establish kosher status.

For the plain ingredient · Awaiting review. Diet compatibility is not allergy suitability or halal/kosher certification. Keto and low-carb depend on the portion.

Reviewed ingredient entryIngredient reference · Preparations vary

AI-generated illustration for visual context. It does not identify a particular product or establish allergen content.

Sources & review

Nutrition reference: FAO/INFOODS Food Composition Table for Western Africa (2019) — 03_001 ↗. Values are scaled from 100 g of the recorded edible form. Individual portions have no assumed fixed weight.

Expanded overview, name examples and nutrition notes are database drafts awaiting editorial review. Numeric nutrition values, where shown, have their own source and food-form reference.

The ingredient description and dish connections come from the draft catalogue and may change after review.

Last recorded verification: .