Acorn Nutrition

February 20, 2020 Mimi Brown

Food made from acorns has a delicious, nutty flavor. Like many nuts, acorns can be an excellent addition to a balanced diet. Acorns are naturally gluten-free, contain high levels of polyphenols and antioxidants, are lower in fat than most nuts. Acorns are a good source of vitamin B6 and an excellent source of manganese. Nutrition varies by species, but the USDA nutrition facts show acorns are high in monounsaturated fats. Most notably, acorns are lower in kcal/g than other nuts. See the chart below from Lisa Kobs:

According to Michael Sabrin, “the levels of phenolic content in acorn nut meats range from about 14.3 mg/g GAE in Overcup oak, a white oak species, to 107 mg/g GAE in Laurel oak, a red oak species; generally red oak species tend to be higher in total phenolics than are the white oak species (Kobs, 2008).”

“Leached acorns remain a good source of phenols with levels equal to or exceeding those found in hazelnuts, almonds, and peanuts (Kobs, 2008). The total phenolics of leached and processed acorn meals range from about 39 mg GAE/g in black oak acorns (Quercus velutina) to 6.6 mg GAE/g in white oak acorn (Quercus alba). The food industry has traditionally removed phenols from various foods to increase their palatability to consumers; however, in recent years phenols have been added or not removed from foods to increase the nutritional functionality of foods. Estimated intake of phenolics among American consumers is 1000 mg/ day, with coffee and tea as the major dietary sources (Kobs, 2008; Scalbert, et al, 2005).”