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 | 2410 kJ / 576 kcal | 29% |
| Protein | 6.2 g | 12% |
| Carbohydrate | 33.5 g | 13% |
| Fat | 50 g | 71% |
| Saturated fat | 5.72 g | 29% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Monounsaturated fat | 21.89 g |
| Polyunsaturated fat | 20.09 g |
| Omega-3 (ALA) | 1.7 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin C | 15.5 mg | 19% |
| Folate | 113 µg | 56% |
| Thiamin (B1) | 0.3 mg | 28% |
| Riboflavin (B2) | 0.37 mg | 27% |
| Niacin (B3) | 0.88 mg | 5% |
| Pantothenic acid (B5) | 0.93 mg | 15% |
| Vitamin B6 | 0.68 mg | 49% |
| Calcium | 1 mg | <1% |
| Iron | 2.46 mg | 18% |
| Potassium | 1017 mg | 51% |
| Zinc | 0.36 mg | 4% |
| Copper | 0.67 mg | 67% |
| Manganese | 1.34 mg | 67% |
| Sodium | 38 mg | — |
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, beechnuts, dried (USDA FDC SR Legacy 170161). Nutrients the row does not report are left blank.
Prep notes
Tiny three-sided nuts after a mast year. Oily: half the weight is fat. Peel and toast — the inner skin is tannic, and large raw handfuls disagree with people.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Beech nut (Fagus sylvatica) 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.