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Nuts & seeds

Beechnuts, dried

Dried beechnuts are dehydrated edible kernels from beech trees. This entry uses USDA’s historical food-composition profile and applies only to correctly identified, food-grade beechnuts rather than unidentified wild seeds.

Nutrition per100 g
576kcal
2,410 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein6.2 g
12% RI*
Carbohydrates33.5 g
13% RI*
Fat50.0 g
71% RI*
Saturated fat5.7 g
29% RI*
Fibre0.0 g
0% RI*
Sugars0.0 g
0% RI*

Vitamins

Vitamin C15.5 mg
19% RI*
Vitamin E0.0 mg
0% RI*
Vitamin K0.0 µg
0% RI*
Vitamin B60.7 mg
49% RI*
Folate113.0 µg
56% RI*

Minerals

Calcium1.0 mg
0% RI*
Iron2.5 mg
18% RI*
Magnesium0.0 mg
0% RI*
Phosphorus0.0 mg
0% RI*
Potassium1,020.0 mg
51% RI*
Sodium38.0 mg
2% RI*

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

GOOD TO KNOW

The whole story
behind beechnuts, 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 6.2 g protein per 100 g in the USDA dried-beechnut profile.
  • Most reported fat is unsaturated: 21.9 g monounsaturated and 20.1 g polyunsaturated fat per 100 g.
  • Provides 1,020 mg potassium and 2.46 mg iron per 100 g.
  • Provides 15.5 mg vitamin C, 0.684 mg vitamin B6 and 113 micrograms folate per 100 g.
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THE DOWNSIDE

What to keep in mind

  • Contains 576 kcal and 50 g fat per 100 g, so the dried kernels are energy-dense.
  • 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.
  • USDA reports magnesium and phosphorus as zero in this historical record; those results should not be generalised to every beech species or modern product.
  • Only correctly identified, food-grade beechnuts should be used; USDA notes that few beech trees produce sweet, well-developed edible kernels.
  • Beechnuts can cause allergic reactions, and wild or packaged products may present cross-contact risks; check the source and label.
  • Whole dried beechnuts are hard and can be choking hazards for young children; use an age-appropriate texture and discard mouldy or damaged nuts.