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Safou Fruit

Safou is a fatty, plum-like African fruit that is commonly boiled, roasted, or eaten as a snack.

Safou Fruit — illustrative ingredient image

About Safou Fruit

Safou is the fleshy fruit of an African plum tree, eaten as a snack and commonly boiled, roasted, or warmed until the flesh softens. It is usually prepared with the skin and stone removed before eating.

Its soft flesh is notably oily, with a buttery texture and a mild, sometimes resinous or nutty flavor when ripe or cooked. Ripeness and cooking alter its firmness, aroma, and perceived oiliness.

The fruit is elongated to oval, with smooth skin that may appear blue, purple, or dark green, and a large central stone. It is sold fresh or cooked; boiling, roasting, or warming changes the flesh from firmer to softer and affects aroma and perceived oiliness.

Ingredient type
whole food

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Where safou fruit appears

1 linked foods

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Sides

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 safou fruit

Names and romanised forms to recognise on menus and labels.

English

Safou Fruit

English

safou

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

Safou Fruit nutrition & diet

Safou Fruit nutritional value

Representative benchmark: Fruit, not further specified

Representative nutrition benchmarkOfficial table values for a comparable food category, not a laboratory measurement of this exact ingredient.

Per 100 g of 100 g edible portion in the named official reference form.

Calories
75kcal
Protein
1.1g
Carbs
8.4g
Fat
3.7g

Representative benchmark from a comparable official food-composition category; it is not a laboratory measurement of this exact ingredient. The displayed reference form must be considered, and species, cultivar, recipe, brand, processing and preparation can change values.

Portions & preparation

Establish the exact safou species or local variety and whether the edible portion is raw, boiled, roasted, or otherwise softened. Remove any inedible pit or peel as appropriate to that form. Added salt, oils, sauces, or accompanying foods should be recorded separately from the fruit.

Compare the right form: Reference data must match identified safou fruit variety and edible flesh, with raw or cooked form specified; local names and preparation methods require confirmation.

Diet considerations

Safou is a plant-derived fruit when that identity is confirmed. Plain flesh suits plant-based patterns, while cooking or serving may add oil, animal fat, dairy, or sauces. Its carbohydrate pattern is portion-dependent, and species, variety, ripeness, peel, and pit status must be established before comparison.

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 compatible
  • 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 compatible
The plain form fits the conventional paleo food groups. Added ingredients and individual interpretations can differ.
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: Pacific Nutrient Database 2020 — 01.1.6.5.9_99 ↗. 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: .