Nuts, beechnuts, dried

Dried beechnuts score 36 of 100 on the Nutrient Density Score, placing them in the Low band and rank 53 of 60 within Nuts & seeds, below the category's median of 65. Per 100 g they offer 22% DV of potassium along with smaller amounts of vitamin C, iron, and protein, an unusual spread for a tree nut.

Beechnuts are foraged more than farmed, typically roasted or dried before eating out of hand or ground for flour, and their bitter tannins mean most people eat them in small handfuls rather than by the cup. A 1 oz (28 g) serving is a reasonable amount. They are high in saturated fat at 5.7 g per 100 g, and other nuts in the category, such as raw macadamia nuts, score noticeably higher on density.