What Foods Contain Shea Nuts and Shea Butter?

December 21, 2025 •

3 min read

While the raw, unrefined shea nut is not commonly consumed, its oil, known as shea butter, has a rich history in food. In fact, approximately 90% of the world's exported shea butter is used in the food industry. This versatile ingredient is most often found in packaged goods as a cocoa butter alternative, as well as in traditional African dishes.

Quick Summary

Shea butter, derived from shea nuts, is a prevalent food ingredient, particularly in confectionery products as a cocoa butter replacement. It is also used in margarine, baked goods, and as a traditional cooking oil in many parts of Africa. Due to a refining process that removes proteins, it is not considered a high-risk allergen.

Key Points

Industrial uses: Most shea butter is used commercially in chocolate and confectionery as a cocoa butter substitute.
Traditional African cooking: Unrefined shea butter is a common cooking oil and frying fat in West Africa.
Common products: Look for shea butter listed as an ingredient in chocolate, margarines, and some baked goods.
Nut allergy safety: Refined shea butter, used in industrial foods, has a very low risk for nut allergy sufferers due to the removal of protein allergens.
Plant-based alternative: It is an increasingly popular vegan and plant-based alternative to dairy and palm oil in various food items.
Different forms: Unrefined shea butter is typically used for traditional cooking, while refined versions are found in processed, international products.
Nutritional value: Raw shea butter is rich in vitamins A, E, and healthy fats, making it a nutritious addition to food.

A Traditional Staple in African Cuisine

For centuries, shea butter has been an essential part of the diet in the sub-Saharan 'shea belt' of Africa. Before its widespread use in cosmetics and international food manufacturing, unrefined shea butter served as a primary cooking fat for millions. Its mild, nutty flavour enhances many dishes, and its high heat tolerance makes it an excellent choice for frying.

Dishes featuring traditional shea butter

Stews and soups: In many West African countries, shea butter is used as a rich, flavourful base for stews and porridges.
Frying oil: Traditionally, shea butter is used to fry starchy foods like plantains, giving them a distinct taste and texture.
Spreads: In some regions, shea butter is blended with sweeteners like honey or sugar to create a spread for bread or porridge.
Confections: Traditional African sweets and snacks, like 'kelewele' (spiced fried plantains) and 'kuli-kuli' (peanut-based snacks), can be prepared with shea butter.

Industrial Applications: A Versatile Ingredient

In the global food industry, processed shea butter (often fractionated into components like shea stearin) is primarily used for its functional properties. It acts as an affordable alternative to more expensive fats like cocoa butter, especially in the confectionery and bakery sectors. Unlike many vegetable oils, shea butter does not require hydrogenation, avoiding the creation of trans fats.

Products containing industrial shea butter

Chocolate: A significant portion of exported shea butter is used to create cocoa butter equivalents (CBEs). These are blended with cocoa butter to improve the texture and heat stability of chocolate, making it less likely to melt in warm climates. Up to 5% of non-cocoa fat is permitted in chocolate products in Europe.
Margarine and spreads: With the growing demand for plant-based alternatives, shea butter is used to replace dairy butter and palm oil in various spreads. Its natural texture and stability make it an ideal vegan option.
Baked goods: Many commercial cookies, pastries, and other baked goods use shea butter or its fractions to improve crumb, flakiness, and texture.
Ice cream: Shea butter's stable fat properties contribute to the desired consistency and mouthfeel in ice cream and other frozen desserts.
Vegetarian meat replacements: The unique properties of shea butter allow it to mimic the texture and fat content of animal fats, making it a key ingredient in some plant-based meat products.

Refined vs. Unrefined Shea Butter: A Comparison


Feature	Refined Shea Butter	Unrefined Shea Butter
Processing	Heated and chemically treated to remove impurities.	Cold-pressed or mechanically extracted without chemicals.
Appearance	White and smooth, with a neutral scent.	Cream-coloured, with a stronger, nutty aroma.
Food Use	Primarily industrial, as a cocoa butter substitute in confectionery.	Used traditionally in African cooking for flavour and frying.
Nutrient Content	Some vitamins and antioxidants are lost during processing.	Retains higher levels of natural vitamins and antioxidants.
Allergen Risk	Very low risk, as refining removes detectable protein residues.	Slightly higher risk due to potential protein residue, but still no documented reactions.

A Note on Allergies and Safety

Refined shea butter, the type commonly found in most industrial food products, is considered very low-risk for consumers with nut allergies. The refining process eliminates the protein allergens responsible for reactions. While raw shea butter is edible and used in traditional cooking, commercially available shea butter for cosmetics is not food-grade and should not be consumed. The FDA recognizes refined shea nut butter as a safe food ingredient.

Conclusion

Shea nuts, primarily in the form of shea butter, are significant in both modern food production and traditional African cuisine. The food industry uses refined shea butter or its fractions as a cost-effective alternative to cocoa butter in confectionery and as a plant-based fat in products like margarine and baked goods. Unrefined shea butter remains a valued ingredient in African cooking for its flavour and nutritional benefits. Recognizing the difference between these forms helps identify what foods contain shea nuts, with refined shea being most common in international packaged goods.

Frequently Asked Questions

Refined shea butter, commonly used in food manufacturing, is considered very low-risk for nut allergy sufferers because the refining process removes the proteins responsible for allergic reactions. However, if you have a severe allergy, consult a doctor or an allergy specialist before consuming any food item containing shea butter.

Shea butter is used in chocolate as a cocoa butter equivalent (CBE). It is a more cost-effective alternative that can improve the texture and heat stability of chocolate, which is especially useful in warmer climates.

While the nuts and the fruit pulp of the shea tree are edible, the nut itself is not typically eaten directly due to its bitter taste. The primary edible product derived from the nut is shea butter.

In West Africa, unrefined shea butter is a traditional cooking fat used for frying, in stews, and as a base for porridges and sweets. It imparts a distinct nutty flavour to dishes.

No, the shea butter used in cosmetics is often a different grade and may be refined with chemicals, making it unsuitable for consumption. Always use food-grade, unrefined shea butter for cooking.

Refined shea butter is processed to be white and odourless, while unrefined shea butter retains its natural cream colour, nutty scent, and most of its nutritional properties.

Yes, unrefined shea butter can be used as a cooking oil and frying fat. It is a good source of healthy fats and has a high smoke point, similar to other plant-based oils.