Acorns, the nuts from oak trees that grow in many parts of the world, are nutrient-dense but their safety for eating is often questioned.
While they used to be a key part of the diet in several cultures, acorns are not commonly eaten these days.
This article delves into whether acorns are safe to eat, what nutrients they offer, their health advantages, and any potential risks.
Acorns are usually safe to consume
Acorns have gotten a bit of a bad rap due to their tannin content—a type of plant compound that can be harmful in large quantities.
These tannins are considered antinutrients because they can block your body from absorbing essential nutrients from other foods.
Eating a lot of tannins could also result in negative health outcomes, like severe liver issues and even cancer.
However, you can usually remove most of the tannins from acorns through proper preparation methods like soaking or boiling. While there aren’t any studies on the dangers of raw acorns in people, it’s rare for anyone to eat them raw anyway.
The bottom line is, humans have been eating acorns safely for a very long time.
Summary: Though raw acorns are high in tannins, which could be harmful, the tannins are mostly removed through cooking methods, making acorns generally safe to eat.
Acorns nutrition profile
Different types of acorns have their own unique nutrient makeup, but they’re all loaded with vital nutrients.
These little nuts are especially rich in potassium, iron, and vitamins A and E, along with other key minerals.
And the good news is they’re not calorie-heavy. Most of their calories are from good-for-you unsaturated fats.
Here’s what you’ll find in a 1-ounce (roughly 28-gram) portion of dried acorns:
- Calories: 144
- Protein: 2 grams
- Fat: 9 grams
- Carbs: 15 grams
- Fiber: 4 grams
- Vitamin A: Fulfills 44% of your daily needs
- Vitamin E: Covers 20% of your daily needs
- Iron: Meets 19% of your daily needs
- Manganese: Provides 19% of your daily needs
- Potassium: Makes up 12% of your daily needs
- Vitamin B6: Accounts for 10% of your daily needs
- Folate: Offers 8% of your daily needs
Researchers have also pinpointed more than 60 helpful plant-based substances in acorns, such as catechins, resveratrol, quercetin, and gallic acid. These are powerful antioxidants that can defend your cells from harm.
These antioxidants are connected with a range of health perks, like a reduced likelihood of heart issues, diabetes, and even cancer.
Summary: Acorns are a nutrient-dense food, rich in beneficial fats, essential vitamins, and minerals. They are especially good sources of vitamins A and E.
Potential benefits of acorns
Acorns should never be eaten raw and must be properly prepared before consumption to enjoy their several health benefits.
Acorns may improve gut health
Your gut bacteria are crucial for your overall well-being, and having an imbalance in this microbial community has been associated with weight gain, diabetes, and digestive issues.
Acorns are chock-full of fiber, which helps feed your good gut bacteria.
Traditionally, people have also used acorns as a natural remedy for various digestive troubles, like stomach aches, bloating, nausea, and diarrhea.
In a study that lasted two months and involved 23 adults suffering from ongoing indigestion, those who were given 100 mg of acorn extract experienced less stomach discomfort compared to those who received a cornstarch capsule.
But keep in mind, this study used a concentrated form of acorn extract, so it’s not clear if eating whole acorns would give you the same benefits.
Further studies are needed to fully understand how acorns affect digestion.
Acorns are rich in antioxidants
Antioxidants are substances that protect your cells from harm caused by unstable molecules, also known as free radicals.
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Studies indicate that eating a diet abundant in antioxidants could help ward off long-term health issues like heart disease, diabetes, and some types of cancer.
Acorns are a treasure trove of antioxidants, including vitamins A and E, along with various other beneficial plant substances.
In an animal-based study, an acorn extract packed with antioxidants was found to lessen inflammation in rats that had reproductive issues.
However, it’s important to note that we still need human studies to fully validate these findings.
Acorns are abundant in the wild
More than 450 oak tree species around the world produce acorns, mainly in the Northern Hemisphere.
From autumn through early spring, you can often find a bounty of mature acorns scattered under these trees. Foraging for these nuts is generally safe, but be cautious to avoid collecting any that are rotten or green and unripe.
If you gather them from nature, acorns can be a cost-free, nutritious, and eco-friendly local food option.
Summary: Acorns are a nutrient-rich food that come with a variety of benefits. These include better gut health and a decreased risk of long-term diseases.
Potential downsides of acorns
While acorns do have several benefits, it is important to consider their potential drawbacks as well.
Raw acorns may be unsafe
As noted earlier, raw acorns contain tannins, which act as antinutrients. These antinutrients can interfere with your body’s ability to absorb certain nutrients. In addition, high levels of tannins have been linked to specific types of cancer and could potentially harm the liver.
Some individuals have reported experiencing nausea and constipation after eating raw acorns, although scientific evidence to confirm this is lacking. Plus, the tannins make the nuts taste bitter.
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So, eating raw acorns is not advisable.
However, you can make acorns safe and more palatable by getting rid of the tannins. Boiling or soaking the nuts can effectively remove these antinutrients, eliminate the bitter taste, and make them safe to consume.
Acorns may cause allergic reactions
Acorns belong to the category of tree nuts, a common trigger for allergies globally.
In the U.S., as many as 1.2% of people have an allergy to at least one type of tree nut.
The allergic reactions to tree nuts can vary in severity. Symptoms might be as mild as itching, a scratchy throat, and watery eyes or as severe as anaphylaxis—a potentially fatal reaction that could lead to extreme difficulty in breathing.
If you’re known to be allergic to other types of tree nuts, it’s best to steer clear of acorns unless your healthcare provider gives you the green light to consume them.
Acorns can be difficult to prepare
Gathering and preparing acorns can take some effort. Despite being widely available in natural settings, you won’t typically find them on supermarket shelves.
If you can’t collect your own, you might need to resort to ordering them online.
To make acorns safe and palatable, you’ll need to remove the tannins, which can be accomplished by either boiling or soaking them. While this step is fairly straightforward, it might feel like a hassle, especially when other, easier-to-consume nuts are readily at hand.
Summary: Acorns come with a few drawbacks, such as the potential for allergic reactions. Also, consuming them raw is not advised due to the presence of harmful tannins.
Preparation & how to it acorns
Raw acorns are high in tannins, making them bitter and potentially unsafe to consume in large amounts.
However, there are ways to remove these tannins.
Boiling is one popular method, and here’s how you can do it:
- Pick mature, brown acorns that still have their caps on. Stay away from green, unripe ones, as they have higher tannin levels.
- Wash the acorns well to remove any dirt or tiny bugs. Toss out any that appear rotten.
- Crack open the hard shells using a nutcracker.
- Place the raw acorns in boiling water for about 5 minutes, or until the water becomes dark brown. Strain the acorns and discard the dark water.
- Repeat the boiling process until the water remains clear.
Once the tannins have been removed, the acorns are safe to eat. You can roast them for 15-20 minutes at 375°F (190°C) for a quick, nutritious nibble.
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If you have a sweet tooth, consider adding some honey or cinnamon sugar after roasting. Ground-up, dried acorns can also be used as flour for baking breads and pastries.
Summary: To make acorns safe and tasty, they should be cleaned, de-shelled, and boiled to eliminate harmful tannins. After that, they can be roasted for snacking or ground into flour for baking purposes.
Eating raw acorns isn’t recommended because of their high tannin content, which can be harmful when consumed in large quantities.
You can get rid of these tannins through boiling or soaking, making the acorns safe to eat. Once prepared, they’re a good source of nutrients such as iron and manganese. They’re tasty when roasted and can even be ground into flour.
If you’re keen on sourcing and preparing your own wild foods, acorns can be a nutritious and interesting option to include in your diet.