Chestnut Nutrition & Calories - Complete data of all nutrients
Introduction
This article focuses on the nutrition of one of the most common and widely used nuts: the chestnut.
Table of contents
What Are Chestnuts?
The genus Castanea in the family Fagaceae contains eight or nine trees and shrubs known as chestnuts. Chestnuts are a type of nut that grows on trees that belong to the same family as the beech tree. They have green, spiky shells that peel away to reveal the nut inside. The nuts produced by this plant are referred to as "chestnuts."
Nutrition
The nutritional values are for European boiled and steamed chestnuts. We will also discuss the differences in the nutrition of raw and boiled chestnuts and how other types of chestnuts differ from one another.
Calories
100g of European boiled and steamed chestnut provides 131 calories, while European raw chestnut contains 191 and the Japanese chestnut 154 calories per 100g.
The serving size (28.35 grams) of European boiled and steamed chestnut provides 37 calories accordingly.
Vitamins
Chestnuts have a high amount of Vitamin C; 26.7 mg per 100g.
The recommended daily amount for Vitamin C is 65 to 90mg per day; one hundred grams of chestnuts cover 40% of your daily need.
Chestnuts fall in the range of 17% of foods as a source of Vitamin C, containing two times less than lemon.
Chestnuts also have a moderate amount of folate, which is the natural form of Vitamin B9.
Other complex B-vitamins found in chestnuts include thiamine (B1) and pyridoxine (B6). The body requires Vitamin B6 to regulate energy within the brain and produce neurotransmitters.
Vitamin coverage chart
Minerals
Chestnuts are naturally rich in minerals. These nuts have a high amount of copper (0.47mg per 100g), manganese (0.854 mg per 100g), phosphorus (99 mg per 100g), potassium (715 mg per 100g) and iron (1.73 mg per 100g).
Chestnuts fall in the range of the top 8% of foods as a source of potassium, containing 4.9 times more of it than a cucumber.
One hundred grams of chestnuts cover 20% of your daily potassium need.
Chestnuts contain a moderate amount of calcium, magnesium, and zinc. They have no selenium, choline, or sodium.
Mineral coverage chart
Carbohydrates
Chestnuts have a low carbohydrate content. The carbohydrate content of different types of chestnut varies slightly but not significantly.
So that in mind, European boiled and steamed chestnut provides 27.76 g carbs per 100g, whereas European chestnut has 44g, and Japanese chestnut has 35g total carbs.
Net Carbs
All the carbs in European boiled and steamed chestnuts are net carbs.
However, European roasted chestnuts have 5g dietary fiber per 100g.
Protein
Compared to other nuts, chestnuts have a low amount of protein.
Protein plays a role in fueling the brain' and is critical in carrying oxygen through the bloodstream and throughout the body. In low amounts, chestnuts have tryptophan, threonine, isoleucine, phenylalanine, valine, and histidine. These nuts contain 2 grams of protein per 100g and 0.5g per serving size accordingly.
Protein quality breakdown
Fats
Chestnuts have fewer calories than most other nuts because they are low in fat. They contain two times fewer fats than broccoli.
Of these fats, 0.26g is saturated, 0.476g is monounsaturated, and 0.545g is polyunsaturated (including alpha-linolenic acid).
Chestnuts have no trans fats, which are the worst type of fat for your overall health.
The low-fat content and high Vitamin C content of chestnuts make them more similar to fruits than true nuts.
Fat type information
Cholesterol
Chesnuts have no cholesterol, making them suitable for people with heart diseases.
Gallic acid and ellagic acid
According to the study, gallic acid and ellagic acid in chestnuts have potent antioxidants. These antioxidants protect your cells from free radical damage, which has been linked to various chronic diseases.
Chestnuts may be more effective in the treatment of gastric cancer. According to the study, gallic acid and ellagic acid affect gastric cancer cells, blocking the growth of these cells [1].
Tannins
Tannins are what give you that astringent, mouth-coating sensation when you bite into an unripe pear or plum. Tannins are a group of bitter and astringent compounds found in chestnuts. Tannins have antioxidant properties, but there is one disadvantage to consider.
Chestnuts are high in tannins and should never be consumed raw due to their bitter taste, digestive discomfort, and potential toxicity. Tannins can make you feel sick, especially if you eat them on an empty stomach. They may also make it difficult for your body to absorb iron from certain foods. This problem is solved by cooking and peeling them [2].
Carotenoids
Carotenoids are antioxidants that can help you avoid disease and boost your immune system. Carotenoids are phytonutrients that are responsible for the natural color of chestnuts. Carotenoids like lutein and zeaxanthin are abundant in chestnuts. Lutein and zeaxanthin have been linked to a lower risk of CVD, improved visual function, and some types of cancer [3].
Phenolics
Chestnuts have a high total phenolic content, including free and bound phenolics.
Anthocyanins, flavonoids, proanthocyanidins, flavonols, and isoflavones are among the tidal phenols found in these nuts. These compounds have strong antioxidant properties. Phenolic compounds have been linked to a protective effect against free radical-related diseases like CVD and cancer. These nuts may also increase human LDL-cholesterol (LDL-C) resistance [4].
Glycemic Index
Based on the deficient level of carbohydrates, the glycemic index of raw chestnuts is 54. The GI of steamed for 25 min chestnut falls in the range of 58±6.
Chestnuts are considered low GI food [5]. You can also visit our Glycemic index chart page for glycemic index values of 350+ pages.
Acidity
Chestnuts are alkaline. The pH value of chestnuts is equal to -12.4.
Comparison to similar foods
We compared chestnuts to other nuts in our database and highlighted which one contains more macronutrients.
Chestnuts have more Vitamin C and fewer fats than walnut and cashew. Moreover, pecan wins hands down in fat, fiber content, and GI index compared with walnut.
In comparison with hazelnuts, chestnuts are lower in sugars and calories.
When it comes to pecans, chestnuts are lower in sugars, saturated fats, calories.
Here again, chestnuts win in comparison with almonds. They are lower in sugars, fats, calories and have more Vitamin C.
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3133749/
- https://bmcvetres.biomedcentral.com/articles/10.1186/s12917-018-1549-2
- https://pubmed.ncbi.nlm.nih.gov/15762089/
- https://pubmed.ncbi.nlm.nih.gov/31906347/
- https://academic.oup.com/ajcn/article/114/5/1625/6320814
Important nutritional characteristics for Chestnut
|
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
|
54 (low) |
| Glycemic load | 4 (low) |
| Calories ⓘ Calories per 100-gram serving | 131 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 27.76 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 oz (28.35 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -12.4 (alkaline) |
Chestnut calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 131 | |
| Calories in 1 oz | 37 | 28.35 g |
Chestnut Glycemic index (GI)
Chestnut Glycemic load (GL)
Mineral chart - relative view
Vitamin chart - relative view
Macronutrients chart
All nutrients for Chestnut per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 131kcal | 7% | 65% |
2.8 times more than Orange
|
| Protein | 2g | 5% | 78% |
1.4 times less than Broccoli
|
| Fats | 1.38g | 2% | 72% |
24.1 times less than Cheddar Cheese
|
| Vitamin C | 26.7mg | 30% | 17% |
2 times less than Lemon
|
| Net carbs | 27.76g | N/A | 26% |
2 times less than Chocolate
|
| Carbs | 27.76g | 9% | 28% |
Equal to Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 1.73mg | 22% | 43% |
1.5 times less than Beef
|
| Calcium | 46mg | 5% | 35% |
2.7 times less than Milk
|
| Potassium | 715mg | 21% | 8% |
4.9 times more than Cucumber
|
| Magnesium | 54mg | 13% | 21% |
2.6 times less than Almond
|
| Copper | 0.47mg | 52% | 20% |
3.3 times more than Shiitake
|
| Zinc | 0.25mg | 2% | 82% |
25.2 times less than Beef
|
| Phosphorus | 99mg | 14% | 64% |
1.8 times less than Chicken meat
|
| Sodium | 27mg | 1% | 79% |
18.1 times less than White Bread
|
| Vitamin A | 17IU | 0% | 60% |
982.7 times less than Carrot
|
| Vitamin A RAE | 1µg | 0% | 72% | |
| Manganese | 0.85mg | 37% | 33% | |
| Vitamin B1 | 0.15mg | 12% | 40% |
1.8 times less than Pea raw
|
| Vitamin B2 | 0.1mg | 8% | 67% |
1.3 times less than Avocado
|
| Vitamin B3 | 0.73mg | 5% | 73% |
13.1 times less than Turkey meat
|
| Vitamin B5 | 0.32mg | 6% | 72% |
3.6 times less than Sunflower seed
|
| Vitamin B6 | 0.23mg | 18% | 45% |
2 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Folate | 38µg | 10% | 38% |
1.6 times less than Brussels sprout
|
| Saturated Fat | 0.26g | 1% | 75% |
22.7 times less than Beef
|
| Monounsaturated Fat | 0.48g | N/A | 72% |
20.6 times less than Avocado
|
| Polyunsaturated fat | 0.55g | N/A | 59% |
86.6 times less than Walnut
|
| Tryptophan | 0.02mg | 0% | 92% |
13.9 times less than Chicken meat
|
| Threonine | 0.07mg | 0% | 92% |
10.1 times less than Beef
|
| Isoleucine | 0.08mg | 0% | 92% |
11.6 times less than Salmon raw
|
| Leucine | 0.12mg | 0% | 92% |
20.6 times less than Tuna
|
| Lysine | 0.12mg | 0% | 90% |
3.8 times less than Tofu
|
| Methionine | 0.05mg | 0% | 89% |
2 times less than Quinoa
|
| Phenylalanine | 0.08mg | 0% | 92% |
8 times less than Egg
|
| Valine | 0.11mg | 0% | 91% |
18.1 times less than Soybean raw
|
| Histidine | 0.06mg | 0% | 90% |
13.6 times less than Turkey meat
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Serving Size ______________
Health checks
Chestnut nutrition infographic
References
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.