Nuts, beechnuts, dried
FDC 170161oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 36 · -29 vs Nuts & seeds medianDried 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.
See how this score is calculated, build a plate around nuts, beechnuts, 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 | 576 kcal | 29% |
| Total fat | 50 g | 64% |
| Saturated fat | 5.7 g | 29% |
| Cholesterol | 0 mg | 0% |
| Sodium | 38 mg | 2% |
| Carbohydrate | 34 g | 12% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 6.2 g | 12% |
| Potassium | 1020 mg | 22% |
| Calcium | 1 mg | 0% |
| Iron | 2.5 mg | 14% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 16 mg | 17% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 161 kcal | 8% |
| Total fat | 14 g | 18% |
| Saturated fat | 1.6 g | 8% |
| Cholesterol | 0 mg | 0% |
| Sodium | 11 mg | 0% |
| Carbohydrate | 9.4 g | 3% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 1.7 g | 3% |
| Potassium | 286 mg | 6% |
| Calcium | 0.28 mg | 0% |
| Iron | 0.69 mg | 4% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 4.3 mg | 5% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 170161Original 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, macadamia nuts, rawDensity 37 vs 36Nuts, acorns, driedDensity 39 vs 36Nuts, acorns, rawDensity 39 vs 36Original analysis by NutriVerdict
In the kitchen and how to use it
Beechnuts are the small, triangular nuts of the beech tree, encased in a spiky husk and traditionally gathered wild in forests across Europe and North America rather than farmed commercially. Dried, they have a mild, slightly sweet and oily flavor reminiscent of a cross between a hazelnut and a chestnut, and they are eaten roasted as a snack, pressed for their oil, or ground into a flour-like meal in regions where they are foraged. Roasting brings out their nuttiness and is the most common way they are prepared before eating.
Because raw beechnuts contain compounds that are reduced by roasting, dried beechnuts are typically sold or prepared roasted, and they should be stored in a sealed container in a cool, dry place to prevent the oils from turning rancid. A one-ounce (28 g) portion has 576 calories per 100 grams, largely from 50 grams of fat, along with 22% DV potassium and 17% DV vitamin C, making them a dense, occasional snack food rather than an everyday staple given their concentrated calorie load.
Frequently asked questions about nuts, beechnuts
How many calories are in dried beechnuts?
Dried beechnuts have about 576 calories per 100 grams, or roughly 161 calories in a one-ounce (28 g) serving.
Are beechnuts a good source of potassium?
Yes, dried beechnuts provide about 22% of the Daily Value for potassium per 100 grams, the most notable nutrient among their standout values.
How are beechnuts typically eaten?
Beechnuts are usually roasted before eating, which improves their flavor, and they can also be pressed for oil or ground into meal in regions where they are traditionally foraged.