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Nuts & seeds

Acorns, raw

Raw acorns are the uncooked kernels of oak trees. This entry records the USDA analytical profile, but most acorns are not ready to eat raw because potentially harmful tannins must be removed through appropriate leaching and preparation.

Nutrition per100 g
387kcal
1,620 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein6.2 g
12% RI*
Carbohydrates40.8 g
16% RI*
Fat23.9 g
34% RI*
Saturated fat3.1 g
16% 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 B60.5 mg
38% RI*
Folate87.0 µg
44% RI*

Minerals

Calcium41.0 mg
5% RI*
Iron0.8 mg
6% RI*
Magnesium62.0 mg
17% RI*
Phosphorus79.0 mg
11% RI*
Potassium539.0 mg
27% 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, raw

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 6.15 g protein per 100 g in the USDA raw-acorn profile.
  • Most reported fat is unsaturated: 15.1 g monounsaturated and 4.6 g polyunsaturated fat per 100 g.
  • Provides 539 mg potassium, 62 mg magnesium and 79 mg phosphorus per 100 g.
  • Provides 0.528 mg vitamin B6 and 87 micrograms folate per 100 g.
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THE DOWNSIDE

What to keep in mind

  • Most acorns contain potentially toxic tannins and require correct identification, shelling, repeated leaching and cooking before consumption; this raw database entry is not a preparation instruction.
  • Contains 387 kcal and 23.9 g fat per 100 g, so processed portions can contribute substantial energy.
  • 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 individual trees; do not assume every gathered acorn matches this profile.
  • Wild-collected material can be misidentified, mouldy, insect-damaged or contaminated; use expert identification and discard damaged nuts.
  • Whole acorns and hard pieces are choking hazards for young children; only offer correctly processed food in an age-appropriate texture.