Know what’s on your plate
Acorn
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 387 kcal —
- Protein 6.2 g 12%
- Carbohydrate 41 g 15%
- Fat 24 g 31%
- Saturated fat 3.1 g 16%
- Sodium 0 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 2 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.11 mg 9%
- Riboflavin (B2) 0.12 mg 9%
- Niacin (B3) 1.8 mg 11%
- Pantothenic acid (B5) 0.72 mg 14%
- Vitamin B6 0.53 mg 31%
- Folate (B9) 87 µg 22%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 41 mg 3%
- Iron 0.79 mg 4%
- Magnesium 62 mg 15%
- Phosphorus 79 mg 6%
- Potassium 539 mg 11%
- Zinc 0.51 mg 5%
- Copper 0.62 mg 69%
- Manganese 1.3 mg 58%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 387 | 6.2 g | 41 g | 24 g |
| 1 × oz | 28.4 g | 110 | 1.7 g | 12 g | 6.8 g |
| 2 × oz | 56.7 g | 219 | 3.5 g | 23 g | 14 g |
| ½ × oz | 14.2 g | 55 | 0.9 g | 5.8 g | 3.4 g |
| 3 × oz | 85.1 g | 329 | 5.2 g | 35 g | 20 g |
| 4 × oz | 113.4 g | 439 | 7 g | 46 g | 27 g |
Similar foods
Questions about Acorn
Can you eat acorns straight from the tree?
Not usually: raw acorns are rich in bitter tannins. Shell them, then soak or boil the kernels in several changes of water until the bitterness has gone before eating or cooking them.
How do you prepare acorns to remove their bitterness?
Crack the shells and remove the kernels, then simmer them in plenty of water, changing the water whenever it turns dark, until a kernel tastes mild rather than bitter. Dry the prepared kernels before grinding them into flour or storing them.
How do you roast acorns?
First remove the shells and leach the tannins; roasting raw acorns does not reliably make them pleasant to eat. Dry the prepared kernels, toss them with a little oil if you like, and roast at 180 °C for about 15–20 minutes, turning once.
Can you make flour from acorns?
Yes. Leach the shelled kernels until mild, dry them thoroughly until brittle, then grind them finely; sift out any coarse pieces. Acorn flour works well in pancakes, biscuits and bread, often mixed with wheat flour for a lighter texture.
How should you store acorns once they are prepared?
Keep dried, leached kernels or flour in an airtight container in a cool, dark cupboard, and use them promptly if they retain any moisture. For longer storage, freeze them in a sealed container so the fat in the kernels is less likely to turn rancid.
What dishes can you make with acorns?
Ground acorns can go into pancakes, porridge, biscuits and bread, while whole prepared kernels can be roasted or added to stews. Their earthy, nutty flavour pairs well with mushrooms, roots and savoury herbs.
Are acorns the same as chestnuts?
No. Both come from trees, but acorns are oak seeds and need tannins leached out before eating; chestnuts are usually much milder and can be roasted after peeling. Chestnuts provide 182 kcal per 100 g, compared with 387 kcal in acorns.
Source: USDA FoodData Central 170157 · per 100 g · carbohydrate per EU label, fibre excluded
