Beechnut Flour

Beechnut flour is a gluten-free, nutty-tasting flour made from the dried and ground kernels (beechnuts) of the beech tree. It is a traditional foraged ingredient in European cuisine, particularly in Germany, France, and parts of Eastern Europe, often used in rustic breads, cakes, and as a thickener.

🍽️ Nutrition at a glance

Beechnut flour is relatively high in fat and moderate in carbohydrates, providing a good source of plant-based protein. It is rich in minerals like iron, magnesium, and potassium, with a calorie count of approximately 450-500 kcal per 100g serving.

Nutrition breakdown

Calories	145 kcal
Protein	4 g
Carbs	8 g
Fat	11 g
Fiber	3 g
Sugar	1 g
Sodium	5 mg
Iron	2.5 mg
Magnesium	60 mg
Potassium	180 mg
Phosphorus	95 mg
Zinc	1.2 mg
Manganese	1.8 mg
Vitamin B6	0.15 mg
Copper	0.3 mg

Per 1/4 cup (30 g) · estimated, varies by recipe

💡 What's interesting

Beechnuts were historically a crucial survival food during times of scarcity, like famine or war, due to their abundance in forests. Nutritionally, the flour's high oil content (similar to nuts) gives baked goods a rich, moist texture and a distinctive, slightly sweet and earthy flavor.