Nut Seed
acorn flour.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
SERVING
CALORIES
385
PROTEIN
7.5g
CARBS
65.5g
FAT
11.5g
FIBER
8.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories385kcal—
Protein7.5g15%
Carbohydrates65.5g24%
Fiber8.0g29%
Sugar2.0g4%
Total fat11.5g15%
Saturated fat1.5g8%
Cholesterol0mg0%
Water10g—
MINERALS
Sodium5.0mg0%
Potassium550mg12%
Calcium50mg4%
Iron2.5mg14%
Magnesium75mg18%
Phosphorus200mg16%
Zinc1.5mg14%
Copper0.50mg56%
Manganese1.5mg65%
Selenium5.0µg9%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin E1.0mg7%
Thiamin (B1)0.20mg17%
Riboflavin (B2)0.10mg8%
Niacin (B3)1.5mg9%
Vitamin B60.20mg12%
Folate (B9)20µg5%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup125g
1 tablespoon7.8g
1 teaspoon2.6g
1 ml0.5g
1 liter520g
HEALTH BENEFITS
Why eat it.
- ✓Naturally gluten-free, making it a suitable alternative for individuals with celiac disease or gluten sensitivity.
- ✓Good source of complex carbohydrates and dietary fiber, which can aid in digestion and promote stable blood sugar levels.
- ✓Rich in minerals such as potassium, magnesium, and calcium, which are essential for bone health, muscle function, and blood pressure regulation.
- ✓Contains antioxidants like polyphenols that help protect the body against oxidative stress and inflammation.
COOKING TIPS
In the kitchen.
- 1Acorn flour has a nutty, slightly sweet, and earthy flavor. It can be used in breads, pancakes, muffins, and cookies.
- 2Since it is gluten-free, it lacks binding properties. For leavened baked goods, combine it with other flours, typically using 25-50% acorn flour, or add a binder like xanthan gum.
- 3It can be used as a thickener for soups, stews, and gravies, adding a rich, nutty depth of flavor.
- 4Always use leached acorn flour. Commercially available flour is pre-leached, but if processing your own acorns, they must be soaked thoroughly to remove bitter and potentially harmful tannins.
STORAGE
Keep it fresh.
- Store in an airtight container in a cool, dark place like a pantry for up to 6 months.
- For longer-term storage (up to a year), keep the airtight container in the refrigerator or freezer to prevent the natural oils from becoming rancid.
FAQ
Frequently asked questions.
Is acorn flour healthy?
Yes, acorn flour is a nutrient-dense alternative to traditional grains. It is rich in complex carbohydrates, dietary fiber, and essential minerals like potassium, magnesium, and calcium, which support bone health and muscle function.
What is the nutritional profile of acorn flour?
Per 100g, acorn flour contains approximately 385 calories, 7.5g of protein, 65.5g of carbohydrates, and 11.5g of fat. It also provides beneficial antioxidants like polyphenols that help protect the body against inflammation.
Is acorn flour gluten-free?
Yes, acorn flour is naturally gluten-free. This makes it a safe and nutritious flour substitute for individuals with celiac disease, gluten sensitivity, or those following a gluten-free lifestyle.
Is acorn flour keto-friendly?
No, acorn flour is generally not considered keto-friendly. With 65.5g of carbohydrates per 100g, it is high in carbs and could easily exceed the daily limits required to maintain ketosis.
What does acorn flour taste like?
Acorn flour has a unique, earthy, and slightly sweet flavor with distinct nutty undertones. Its taste is often compared to chestnut flour, though it can vary depending on how thoroughly the bitter tannins were leached out during processing.
Can I substitute wheat flour with acorn flour in baking?
You can substitute acorn flour for wheat flour, but it is best used as a partial replacement. Since it lacks gluten, using 100% acorn flour can make baked goods crumbly; try replacing 25% to 50% of the flour in recipes for muffins, pancakes, or breads.
How do you store acorn flour?
Due to its relatively high fat content (11.5g per 100g), acorn flour can go rancid if exposed to heat and light. Store it in an airtight container in the refrigerator or freezer to maintain freshness and prevent spoilage.
Can I eat raw acorn flour?
While commercially prepared acorn flour is usually pre-processed, you should ensure the tannins have been leached out. Raw, untreated acorns contain high levels of bitter tannins that can cause digestive upset and interfere with nutrient absorption.
Is acorn flour good for weight loss?
Acorn flour can be part of a weight loss diet because its high fiber content promotes a feeling of fullness and helps stabilize blood sugar levels. However, it is calorie-dense (385 cal per 100g), so portion control is important.
What are the most common uses for acorn flour?
Acorn flour is commonly used to make traditional Korean acorn jelly (dotorimuk), as well as pancakes, breads, and cookies. It can also be used as a thickener for soups and stews to add a rich, nutty depth of flavor.
