Nuts, acorns, raw
FDC 170157oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 39 · -26 vs Nuts & seeds medianRaw acorns score 39 of 100, Low band, ranking 50th of 60 in Nuts & seeds, below the category median of 65. They carry 15% DV of magnesium, 12% DV of protein, and 11% DV of potassium per 100 g, respectable numbers for a nut most people never cook with.
Acorns need leaching to remove bitterness before they're ground into flour or roasted, unlike shelf-ready nuts. A 1 oz serving (28 g) at 387 calories per 100 g is calorie-dense like most nuts, and with the category's median running higher, pecans score better among nuts and seeds if density per calorie is the priority.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 387 kcal | 19% |
| Total fat | 24 g | 31% |
| Saturated fat | 3.1 g | 16% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 41 g | 15% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 6.2 g | 12% |
| Potassium | 539 mg | 11% |
| Calcium | 41 mg | 3% |
| Iron | 0.79 mg | 4% |
| Magnesium | 62 mg | 15% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 2 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | 5% |
| Total fat | 6.7 g | 9% |
| Saturated fat | 0.87 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 11 g | 4% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 1.7 g | 3% |
| Potassium | 151 mg | 3% |
| Calcium | 11 mg | 1% |
| Iron | 0.22 mg | 1% |
| Magnesium | 17 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0.56 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 170157Original 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, acorn flour, full fatDensity 40 vs 39Nuts, pecansDensity 42 vs 39Nuts, hickorynuts, driedDensity 43 vs 39