Edible parts
Nuts / seeds as sold
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 1619 kJ / 387 kcal | 19% |
| Protein | 6.15 g | 12% |
| Carbohydrate | 40.8 g | 16% |
| Fat | 23.9 g | 34% |
| Saturated fat | 3.1 g | 16% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Monounsaturated fat | 15.11 g |
| Polyunsaturated fat | 4.6 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 2 µg RAE | <1% |
| Folate | 87 µg | 44% |
| Thiamin (B1) | 0.11 mg | 10% |
| Riboflavin (B2) | 0.12 mg | 8% |
| Niacin (B3) | 1.83 mg | 11% |
| Pantothenic acid (B5) | 0.72 mg | 12% |
| Vitamin B6 | 0.53 mg | 38% |
| Calcium | 41 mg | 5% |
| Iron | 0.79 mg | 6% |
| Magnesium | 62 mg | 17% |
| Potassium | 539 mg | 27% |
| Zinc | 0.51 mg | 5% |
| Copper | 0.62 mg | 62% |
| Manganese | 1.34 mg | 67% |
| Phosphorus | 79 mg | 11% |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Nuts, acorns, raw (USDA FDC SR Legacy 170157). Nutrients the row does not report are left blank.
Prep notes
Figures are the raw kernel, before leaching. Leach before eating — boil or soak until the water runs clear; unleached acorns are bitter and harsh on the gut. Potassium and a little iron. Usually prepared before eating. Per 100 g figures match this catalogue row.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Acorn (Quercus robur) is listed in Thrive’s plant atlas under nut-seed. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Nuts / seeds as sold.