Nuts and Seeds
Nuts, acorns, dried
Per 100 g of the edible portion · CNF 2026
509kcal per 100 g
8.1 gProtein
31.4 gFat
53.7 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 509 kcal2,130 kJ | — |
| Protein | 8.1 g | — |
| Fat | 31.4 g | 42% |
| of which saturated | 4.1 g | 20% |
| Monounsaturated fat | 19.9 g | — |
| Polyunsaturated fat | 6.1 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 53.7 g | — |
| Sodium | 0 mg | 0% |
| Water | 5.1 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 709 mg | 21% |
| Calcium | 54 mg | 4% |
| Magnesium | 82 mg | 20% |
| Phosphorus | 103 mg | 8% |
| Iron | 1 mg | 6% |
| Zinc | 0.67 mg | 6% |
| Copper | 0.82 mg | 91% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Beta-carotene | 0 µg | — |
| Vitamin D | 0 µg | 0% |
| Thiamin (B1) | 0.15 mg | 12% |
| Riboflavin (B2) | 0.15 mg | 12% |
| Niacin (B3) | 2.4 mg | 15% |
| Vitamin B6 | 0.70 mg | 41% |
| Folate | 115 µg | 29% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
In its food group
Position among 140 foods in “Nuts and Seeds”
Energy509 kcal · median 574 kcal
Protein8.1 g · median 15.5 g
Saturated fat4.1 g · median 5.3 g
Salt0 g · median 0.05 g
30% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Copper0.82 mg · 91%
- Vitamin B60.70 mg · 41%
- Folate115 µg · 29%
- Potassium709 mg · 21%
- Magnesium82 mg · 20%
Other foods in the group
More from “Nuts and Seeds”
- Seeds, cottonseed kernels, roasted506 kcal
- Coconut meat, desiccated, sweetened, shredded501 kcal
- Nuts, acorn flour, full-fat501 kcal
- Seeds, safflower seed kernels, dried517 kcal
- Nuts, walnuts, glazed500 kcal
- Seeds, sesame flour, high-fat526 kcal
- Seeds, chia seeds, dried486 kcal
- Seeds, flaxseed (linseed), whole and ground534 kcal
- Nuts, cashew nuts, raw553 kcal
- Seeds, hemp seeds, hulled553 kcal
- Seeds, watermelon seed kernels, dried557 kcal
- Seeds, pumpkin and squash seed kernels, dried559 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.