Beechnuts (Dried) – Nutritional Information and Overview
Beechnuts, derived from the beech tree (Fagus species), are nutrient-dense nuts that have been consumed for centuries. These dried nuts provide a remarkable balance of fats, protein, and carbohydrates, making them a valuable energy source. Often enjoyed in their dried form, beechnuts are perfect for a healthy snack or as a unique addition to a variety of recipes, from baked goods to savory dishes.
Here’s a breakdown of the nutritional values for dried beechnuts, highlighting their key components:
Nutritional Information per 100g
| Nutrient | Amount |
|---|---|
| Energy | 576 kcal |
| Protein | 6.2 g |
| Fat | 50.0 g |
| Saturated Fats | 5.72 g |
| Carbohydrates | 33.5 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 1.0 mg |
| Iron | 2.46 mg |
| Magnesium | 0 mg |
| Phosphorus | 0.0 mg |
| Potassium | 1017 mg |
| Sodium | 38.0 mg |
| Zinc | 0.36 mg |
| Copper | 0.67 mcg |
| Manganese | 1.34 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 15.5 mg |
| Thiamin (Vitamin B1) | 0.304 mg |
| Riboflavin (Vitamin B2) | 0.371 mg |
| Niacin (Vitamin B3) | 0.877 mg |
| Vitamin B6 | 0.684 mg |
| Folate (Vitamin B9) | 113 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Beechnuts are not commonly associated with food allergies, but individuals with nut allergies should exercise caution when consuming beechnuts, as they may experience allergic reactions similar to those of other tree nuts.
Dietary Preferences:
Beechnuts are naturally suitable for a variety of dietary needs, though they are not ideal for those on low-fat or low-calorie diets. They are high in healthy fats, particularly unsaturated fats, and provide a moderate amount of protein. Beechnuts are also a source of several essential vitamins and minerals, making them a great option for anyone looking to enhance their nutritional intake with a natural, plant-based food.
Key Considerations:
- High Energy Content: With 576 kcal per 100g, beechnuts are calorie-dense, making them an excellent choice for hikers, athletes, or anyone in need of a quick energy boost.
- Rich in Fats: While beechnuts are high in fat (50g per 100g), most of these fats are healthy unsaturated fats, which can be beneficial when consumed in moderation.
- Source of Minerals: Beechnuts provide a decent amount of potassium (1017 mg) and iron (2.46 mg), which support muscle function and oxygen transport in the body.
Preparation and Usage Tips:
- Snack Option: Dried beechnuts can be enjoyed as a standalone snack or mixed with other nuts and dried fruits for a custom trail mix.
- In Baking: Incorporate crushed beechnuts into cookies, muffins, or granola for added texture and flavor.
- As a Garnish: Use whole beechnuts as a garnish on salads or dishes that feature roasted vegetables or meats.
- Powdered Form: Grind dried beechnuts into a flour-like consistency and use as a thickening agent or to add depth to recipes like pancakes or bread.
Conclusion:
Beechnuts are a highly nutritious and versatile ingredient that provides an excellent source of energy and essential nutrients. Though their high fat content may not be suitable for all dietary needs, they can be enjoyed in moderation by those seeking a natural, nutrient-packed addition to their meals or snacks. Whether as a quick energy source or an ingredient in baked goods, dried beechnuts offer numerous health benefits and culinary possibilities.
