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Chestnuts Usage On Famous Diets and Weight Loss Plans.

Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on August 06, 2023
Medically reviewed by Astghik Grigoryan Article author photo Astghik Grigoryan

Weight Loss and Diet

Chestnuts contain a tiny number of calories (131 kcal per 100g) compared to other nuts. They are a great source of iron, potassium, magnesium, copper, phosphorus, manganese, vitamin B1, vitamin B6, and vitamin C. They also contain essential amino acids, mono- and polyunsaturated fats, making them an excellent choice in many diets.

We will go through several famous diet plans and discover where chestnuts suit the best.


Net carbohydrate consumption should be kept to 5% (25–50 g) per day when following the Keto diet. The macronutrient ratio for ketosis is 20% protein and 75% fat. 

Chestnuts contain 27.8 g of net carbohydrates per 100g, which is too much for a ketogenic diet, so chestnuts are not recommended on keto diets (1.2).


The Atkins Diet is a low-carbohydrate eating plan. Eating protein and fat can help you lose weight if you avoid high-carbohydrate foods. 

It should be noted that, in contrast to the keto diet, the Atkins diet permits a phase in which fat intake is reduced and protein and carbohydrate intake are raised, so chestnuts are allowed on certain phases of the Atkins diet (3).


The Dukan Diet is a low-carb diet, but it's not identical to the keto diet. Unlike the keto diet, which is high in fat and moderate in proteins, the Dukan diet is low in fat and high in proteins.

The Dukan Diet, created by Dr. Pierre Dukan, consists of four phases: the Attack phase, the Cruise phase, the Consolidation phase, and the Stabilization phase.

Contrary to the first two phases, nuts (including these ones) are permitted during the third phase, and particularly the fourth phase, but only in limited quantities (4.5).

Low Carb

A low-carb diet typically allows 20 to 57 grams of carbohydrates per day. These amounts of carbohydrates produce 80–240 calories. Some low-carb diets strictly limit carbohydrates at first. Then those diets gradually permit a greater amount of carbohydrates.

Because of their low carbohydrate content, chestnuts are an excellent choice for the low-carb diet (6).


DASH stands for dietary approaches to hypertension; the ultimate goal of this diet is to lower blood pressure through dietary choices.

Chestnuts contain high levels of potassium and phenolic compounds, which can help regulate and control blood pressure fluctuations.

In the case of the DASH diet, you can add chestnuts to your list of recommended products. The DASH diet recommends consuming 4 to 5 servings of nuts per day (7).

The MediterraneanThe staples of the traditional Mediterranean diet come from the nations that surround the Mediterranean Sea. These products include fruits, vegetables, nuts, beans, fish, and unsaturated fats. Based on this, chestnuts are allowed during this diet (8.9).

The Paleo Diet is based on foods eaten between 2.5 million and ten thousand years ago, during the Paleolithic era.

The Paleo diet encourages the consumption of lean meats, fish, fruits, legumes, and seeds. Dairy products, legumes, and grains are prohibited on this diet. Nuts, particularly chestnuts, are popular on the Paleo diet (10).

Vegan/ Vegetarian/ Pescetarian

Plant-based foods like fruits, nuts, and legumes are allowed on a vegan or vegetarian diet (11). These diets can include nuts, particularly chestnuts.

A pescatarian follows a vegetarian diet and consumes fish and other seafood. You can consume nuts on a Pescatarian diet (12).


When eating a gluten-free diet, it's crucial to pay great attention to the foods you select, the ingredients they contain, and their nutritional value.

A gluten-free diet excludes all gluten-containing proteins found in wheat and other grains. It entails eating whole gluten-free foods like fruits, vegetables, meat, and eggs and processed gluten-free foods like gluten-free bread or pasta.

Chestnuts are naturally gluten-free, so you can add chestnuts to the gluten-free diet's recommended food list (13).

Intermittent Fasting

Intermittent fasting is an eating plan that focuses on when to eat; you only eat at certain times of the day. Chestnuts, like all foods, can be used in this diet during meal times (14).

It should be mentioned that you should first talk to your doctor if you wish to undertake intermittent fasting. People with diseases such as diabetes mellitus should avoid skipping meals and substantially restricting their calorie intake. Some people who take drugs for high blood pressure or another heart disease may also be more at risk for mineral imbalances during longer-than-normal fasts.

Low Fat & Low-Calorie

Low-fat foods are those that get 30% or less of their calories from fat. A common rule states that a food qualifies as low-fat if it contains 100 calories and 3 grams or less of fat.

Chestnuts contain 1.38g per 100g. Based on the above, chestnuts are allowed on a low-fat diet (15).

Anti Inflammatory

Some products, like nuts, contain antioxidants that may decrease the impact of free radicals, reducing inflammation (16).

The antioxidant content of chestnuts is very high. In particular, they are rich in gallic acid and ellagic acid, carotenoids like lutein and zeaxanthin, and flavonoids such as anthocyanins, proanthocyanidins, and flavonols (17.18).

Based on these, chestnuts are allowed during this diet. 


The BRAT (bananas, rice, apples, and toast) diet has been suggested to treat stomach flu, diarrhea, and other digestive problems (19).

Chestnuts are not allowed on the Brat diet because they cause gas and bloating in the GI tract.


Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: August 06, 2023
Medically reviewed by Astghik Grigoryan
Data provided by should be considered and used as information only. Please consult your physician before beginning any diet.