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Dried Beechnuts

Nuts, beechnuts, dried

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories576
% Daily Value
  • Total Fat 50 g64%
  • Saturated Fat 5,72 g29%
  • Trans Fat —
  • Cholesterol 0 mg0%
  • Sodium 38 mg2%
  • Total Carbohydrate 33,5 g12%
  • Dietary Fiber —
  • Total Sugars —
  • Protein 6,2 g12%
  • Vitamin D —
  • Calcium 1 mg0%
  • Iron 2,46 mg14%
  • Potassium 1 017 mg22%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Nuts, beechnuts, dried contains 576 kcal calories, 6,2g protein, and 113µg folate (b9) per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

609kcal
  • Protein4%(25 kcal)
  • Carbs22%(134 kcal)
  • Fat74%(450 kcal)

Nutrient density

26/ 100

Meets ≥10% Daily Value for 15 of 24 nutrients

Moderate nutrient density

Use Dried Beechnuts in your next meal plan

Melio can build a complete week of meals around Dried Beechnuts (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan

Category: Nut and Seed Products

Low sodiumHigh potassiumHigh vitamin CZero cholesterolVeganVegetarianPaleo-friendlyGluten-free
Potassium : Sodium ratio26.8 : 1
favorable
  • Dried Beechnuts has a potassium-to-sodium ratio of 26.8:1, which is considered favorable for blood-pressure support.
  • Dried Beechnuts contains more potassium per 100 g than a raw banana — 1017 mg vs 358 mg.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

576 kcal29%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

6,2 g12%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

33,5 g12%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

50 g64%
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

38 mg2%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

1 017 mg22%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

1 mg0%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

0 mg0%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

0 mg0%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

2,46 mg14%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

0,36 mg3%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,67 mg74%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

1,34 mg58%
Fat detail▾
Fat detail
NutrientAmount% DV
Saturated fat

Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol.

Also known as: Saturated Fatty Acids, SFA

5,72 g29%
Monounsaturated fat

Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits.

Also known as: Monounsaturated Fatty Acids, MUFA

21,89 g—
Polyunsaturated fat

Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids.

Also known as: Polyunsaturated Fatty Acids, PUFA

20,09 g—
Cholesterol

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

0 mg0%
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin A

Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents.

Also known as: Retinol Activity Equivalents, RAE

0 µg0%
Retinol

Preformed vitamin A found in animal foods; the active form used directly by the body.

0 µg—
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

15,5 mg17%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,3 mg25%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,37 mg29%
Niacin (B3)

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Also known as: Vitamin B3, Nicotinic Acid

0,88 mg5%
Pantothenic acid (B5)

B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism.

Also known as: Vitamin B5

0,93 mg19%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

0,68 mg40%
Folate (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Also known as: Vitamin B9, Folic Acid, Folacin

113 µg28%
Vitamin B12

B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods.

Also known as: Cobalamin

0 µg0%
Amino acids▾
Amino acids
NutrientAmount% DV
Lysine0,37 g—
Leucine0,37 g—
Isoleucine0,25 g—
Valine0,35 g—
Threonine0,22 g—
Methionine0,15 g—
Phenylalanine0,26 g—
Tryptophan0,07 g—
Histidine0,17 g—
Arginine0,44 g—
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

6,6 g—

Fatty acid profile

Breakdown of fats per 100 grams

47,7 g
  • Saturated12%(5,72 g)
  • Monounsaturated46%(21,89 g)
  • Polyunsaturated42%(20,09 g)

Household serving sizes

g
oz
28 g

Frequently asked questions about Dried Beechnuts

How many calories in Dried Beechnuts?

Dried Beechnuts contains 576 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Dried Beechnuts?

Dried Beechnuts contains 38 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Dried Beechnuts?

Per 100 grams, Dried Beechnuts contains 6.2 g protein, 33.5 g carbohydrates, and 50 g total fat.

Is Dried Beechnuts good for keto or low-carb?

Dried Beechnuts has 33.5 g carbs per 100 g — typically not a keto or low-carb staple.

Where does Dried Beechnuts nutrition data come from?

Nutrition data for Dried Beechnuts is sourced from USDA FoodData Central (FDC ID 170161). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/170161/nutrients.

Diet compatibility

  • Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
  • High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
  • High vitamin CDelivers at least 20% of the Daily Value for vitamin C per 100 g — an antioxidant that also aids iron absorption.
  • Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
  • VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
  • VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
  • Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Dried Beechnuts

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Dried Beechnuts.

3 meal ideas using Dried Beechnuts

Starter templates matched to Dried Beechnuts's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Plant-based breakfast with dried Beechnuts

    A warm bowl of oats with dried Beechnuts, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.

  • Lunch

    Plant-based lunch with dried Beechnuts

    A warm grain bowl with dried Beechnuts, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.

  • Dinner

    Low-sodium dinner with dried Beechnuts

    Roast dried Beechnuts with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 170161), accessed 2019-04-01.

Published: 2019-04-01

More foods in Nut and Seed Products

Use Dried Beechnuts in your next meal plan

Melio can build a complete week of meals around Dried Beechnuts (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Dried Beechnuts: 0 mg Cholesterol per 100g + recipes | План харчування