Nuts, acorns, dried
FDC 170565oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 39 · -26 vs Nuts & seeds medianDried acorns also land at 39 of 100, Low band, ranking 51st of 60 in Nuts & seeds against a median of 65. Drying concentrates their minerals somewhat versus the raw form, giving 20% DV of magnesium, 16% DV of protein, and 15% DV of potassium per 100 g.
Like the raw version, they're typically leached and ground into flour or roasted before eating rather than eaten out of hand. At 509 calories per 100 g they're notably more calorie-dense than raw acorns, and pecans again outscore them among nuts and seeds for anyone comparing options in this category.
See how this score is calculated, build a plate around nuts, acorns, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 509 kcal | 25% |
| Total fat | 31 g | 40% |
| Saturated fat | 4.1 g | 20% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 54 g | 20% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 8.1 g | 16% |
| Potassium | 709 mg | 15% |
| Calcium | 54 mg | 4% |
| Iron | 1 mg | 6% |
| Magnesium | 82 mg | 20% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | 7% |
| Total fat | 8.8 g | 11% |
| Saturated fat | 1.1 g | 6% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 15 g | 5% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 2.3 g | 5% |
| Potassium | 199 mg | 4% |
| Calcium | 15 mg | 1% |
| Iron | 0.29 mg | 2% |
| Magnesium | 23 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 170565Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the nuts & seeds median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Nuts, acorns, rawDensity 39 vs 39Nuts, acorn flour, full fatDensity 40 vs 39Nuts, pecansDensity 42 vs 39Original analysis by NutriVerdict
In the kitchen and how to use it
Dried acorns are raw acorns with much of their moisture removed, a step traditionally used to make them easier to store and to grind into flour after the tannins have been leached out. Like raw acorns, they are bitter until leached, but once processed and dried they grind more readily into a fine, slightly sweet flour that has been used in breads, mush and baked goods by cultures with access to oak forests. Dried acorn pieces or flour keep far longer than the fresh nut, which is the main reason for drying them in the first place.
Store dried acorns or acorn flour in a sealed, airtight container in a cool, dry spot, where the reduced moisture helps them keep considerably longer than fresh acorns. Removing water concentrates the nutrients, so dried acorns run 509 calories per 100 grams with 31.4 grams of fat and 53.7 grams of carbohydrate, noticeably higher than the raw version. They also concentrate up to 20% DV of magnesium, 16% DV of protein and 15% DV of potassium per 100 grams, and with essentially no sodium, dried acorn flour can be worked into recipes as a specialty grain substitute in modest quantities.
Frequently asked questions about nuts, acorns
How many calories are in dried acorns?
Dried acorns have 509 calories per 100 grams, higher than raw acorns because drying concentrates the nutrients.
Are dried acorns a good source of magnesium?
Yes, they provide about 20% DV of magnesium per 100 grams, along with 16% DV of protein.
How should dried acorns be stored?
Keep them in a sealed, airtight container in a cool, dry place, where their reduced moisture helps them keep longer than fresh acorns.