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Nuts & seeds

Acorns, dried

Dried acorns are dehydrated oak kernels. This USDA entry describes their concentrated nutrient profile, but drying alone does not establish that potentially harmful tannins have been removed; correct species identification and validated leaching and cooking remain essential.

Nutrition per100 g
509kcal
2,130 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein8.1 g
16% RI*
Carbohydrates53.7 g
21% RI*
Fat31.4 g
45% RI*
Saturated fat4.1 g
20% RI*
Fibre0.0 g
0% RI*
Sugars0.0 g
0% RI*

Vitamins

Vitamin C0.0 mg
0% RI*
Vitamin E0.0 mg
0% RI*
Vitamin K0.0 µg
0% RI*
Vitamin B60.7 mg
50% RI*
Folate115.0 µg
57% RI*

Minerals

Calcium54.0 mg
7% RI*
Iron1.0 mg
7% RI*
Magnesium82.0 mg
22% RI*
Phosphorus103.0 mg
15% RI*
Potassium709.0 mg
35% RI*
Sodium0.0 mg
0% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind acorns, dried

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

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THE UPSIDE

Why it can be a great choice

  • Provides 8.1 g protein per 100 g in the USDA dried-acorn profile.
  • Most reported fat is unsaturated: 19.9 g monounsaturated and 6.05 g polyunsaturated fat per 100 g.
  • Provides 709 mg potassium, 82 mg magnesium and 103 mg phosphorus per 100 g.
  • Provides 0.695 mg vitamin B6 and 115 micrograms folate per 100 g.
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THE DOWNSIDE

What to keep in mind

  • Most acorns contain potentially toxic tannins that must be removed by appropriate leaching; drying alone is not proof that the product is safe to eat.
  • Contains 509 kcal, 31.4 g fat and 53.7 g carbohydrate per 100 g, so the dried product is highly concentrated.
  • USDA does not report total sugar, fibre, vitamin E, vitamin K or selenium for this record; database zeroes in those fields are technical fallbacks, not measured zero values.
  • Nutrient content and tannin concentration vary greatly between oak species, locations and processing methods; do not assume every gathered acorn matches this profile.
  • Wild-collected acorns can be misidentified, mouldy, insect-damaged or contaminated; use expert identification and discard damaged material.
  • Whole dried acorns and hard pieces are choking hazards for young children; only offer correctly processed food in an age-appropriate texture.