Nut Seed
dried beechnuts.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
beechnuts
SERVING
CALORIES
576
PROTEIN
18.2g
CARBS
20.4g
FAT
50g
FIBER
9.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories576kcal—
Protein18.2g36%
Carbohydrates20.4g7%
Fiber9.5g34%
Sugar2.1g4%
Total fat50g64%
Saturated fat5.2g26%
Trans fat0g—
Cholesterol0mg0%
Water5.0g—
MINERALS
Sodium2.0mg0%
Potassium1010mg21%
Calcium75mg6%
Iron2.5mg14%
Magnesium170mg40%
Phosphorus460mg37%
Zinc1.6mg15%
Copper0.70mg78%
Manganese1.3mg57%
Selenium1.2µg2%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E1.1mg7%
Vitamin K0µg0%
Thiamin (B1)0.32mg27%
Riboflavin (B2)0.21mg16%
Niacin (B3)0.85mg5%
Pantothenic acid (B5)0.52mg10%
Vitamin B60.38mg22%
Folate (B9)52µg13%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup130g
1 tablespoon8.1g
1 teaspoon2.7g
1 oz28.4g
1 lb453.6g
1 ml0.6g
1 liter550g
HEALTH BENEFITS
Why eat it.
- ✓Rich in healthy monounsaturated fats, particularly oleic acid, which supports cardiovascular health.
- ✓Good source of manganese, a mineral essential for bone formation, metabolism, and antioxidant function.
- ✓Provides plant-based protein and dietary fiber, contributing to satiety and digestive health.
- ✓Contains Vitamin E and other antioxidants that help protect cells from oxidative damage.
COOKING TIPS
In the kitchen.
- 1Lightly toast dried beechnuts in a dry pan or oven at 300°F (150°C) for 5-10 minutes to enhance their sweet, nutty flavor.
- 2Grind roasted beechnuts into a coarse meal or fine flour to use in baked goods like cookies, breads, or as a gluten-free thickener.
- 3Chop and sprinkle over salads, oatmeal, yogurt, or vegetable dishes for a nutritious and crunchy topping.
- 4Press the nuts to extract a high-quality, flavorful oil that can be used for salad dressings or light sautéing.
STORAGE
Keep it fresh.
- Store in an airtight container in a cool, dark, and dry place, like a pantry, for up to 3-4 months.
- For longer storage (up to a year), place the airtight container in the refrigerator or freezer to prevent the natural oils from becoming rancid.
FAQ
Frequently asked questions.
Are dried beechnuts healthy?
Yes, dried beechnuts are quite healthy. They are rich in heart-healthy monounsaturated fats, particularly oleic acid, and provide a good source of plant-based protein, dietary fiber, and manganese. They also contain Vitamin E and other antioxidants, contributing to overall cellular health.
What is the nutritional content of dried beechnuts?
Per 100g, dried beechnuts are calorie-dense, providing approximately 576 calories. They contain about 18.2g of protein, 20.4g of carbohydrates, and a significant 50g of fat, primarily healthy monounsaturated fats.
Are dried beechnuts good for weight loss?
While dried beechnuts offer beneficial nutrients and fiber that can promote satiety, their high calorie and fat content (576 calories and 50g fat per 100g) means they should be consumed in moderation if you are managing your weight. Portion control is key to incorporating them into a weight-loss diet.
Are dried beechnuts vegan?
Yes, dried beechnuts are 100% vegan. They are a plant-based food, derived directly from the beech tree, making them suitable for a vegan diet.
Are dried beechnuts gluten-free?
Yes, dried beechnuts are naturally gluten-free. They do not contain wheat, barley, rye, or any other gluten-containing grains, making them safe for individuals with celiac disease or gluten sensitivity.
Are dried beechnuts keto-friendly?
With 20.4g of carbohydrates per 100g, dried beechnuts are relatively high in carbs compared to some other nuts, which might make them less ideal for strict ketogenic diets. However, in very small portions, they could potentially fit, but other nuts like pecans or macadamias are generally preferred for keto.
How do you prepare and eat dried beechnuts?
Dried beechnuts are typically roasted or toasted before consumption to enhance their flavor and ensure safety, as raw beechnuts contain mild toxins. They can be eaten as a snack, added to salads, used in baking, or ground into flour.
What do dried beechnuts taste like?
Dried beechnuts have a delicate, slightly sweet, and nutty flavor, often compared to a mild hazelnut or almond. Roasting them brings out a richer, more pronounced taste.
How do you store dried beechnuts?
Dried beechnuts should be stored in an airtight container in a cool, dark, and dry place to prevent them from going rancid. For longer storage, they can be kept in the refrigerator or freezer, which helps preserve their freshness and flavor for several months.
Are there any precautions when eating beechnuts?
It's important to note that raw beechnuts contain mild toxins (fagin and oxalic acid) and should not be consumed in large quantities. Drying and especially roasting or toasting them significantly reduces these compounds, making them safe for consumption. Always ensure beechnuts are properly prepared before eating.
