Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Chestnut Nutrition & Calories - Complete data of all nutrients

Nuts, chestnuts, european, boiled and steamed
*all the values are displayed for the amount of 100 grams
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on March 23, 2022
Education: Nutrition & Microbiology at YSU
Chestnut

Introduction

This article focuses on the nutrition of one of the most common and widely used nuts: the chestnut.

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

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 89% 37% 24% 14% 19% 54% 29% 0% 0%
Vitamin A: 17 IU of 5,000 IU 0%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 26.7 mg of 90 mg 30%
Vitamin B1: 0.148 mg of 1 mg 12%
Vitamin B2: 0.104 mg of 1 mg 8%
Vitamin B3: 0.731 mg of 16 mg 5%
Vitamin B5: 0.316 mg of 5 mg 6%
Vitamin B6: 0.233 mg of 1 mg 18%
Folate: 38 µg of 400 µg 10%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

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

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 14% 65% 39% 43% 64% 4% 7% 158% 112% 0% 0%
Calcium: 46 mg of 1,000 mg 5%
Iron: 1.73 mg of 8 mg 22%
Magnesium: 54 mg of 420 mg 13%
Phosphorus: 99 mg of 700 mg 14%
Potassium: 715 mg of 3,400 mg 21%
Sodium: 27 mg of 2,300 mg 1%
Zinc: 0.25 mg of 11 mg 2%
Copper: 0.472 mg of 1 mg 52%
Manganese: 0.854 mg of 2 mg 37%
Selenium: 0 µg of 55 µg 0%
Choline: 0 mg of 550 mg 0%

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

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 24% 21% 17% 13% 17% 14% 15% 19% 24%
Tryptophan: 22 mg of 280 mg 8%
Threonine: 71 mg of 1,050 mg 7%
Isoleucine: 79 mg of 1,400 mg 6%
Leucine: 118 mg of 2,730 mg 4%
Lysine: 118 mg of 2,100 mg 6%
Methionine: 47 mg of 1,050 mg 4%
Phenylalanine: 84 mg of 1,750 mg 5%
Valine: 112 mg of 1,820 mg 6%
Histidine: 55 mg of 700 mg 8%

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

0.26% 0.476% 0.545%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.476 g
Polyunsaturated fat: 0.545 g

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

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3133749/
  2. https://bmcvetres.biomedcentral.com/articles/10.1186/s12917-018-1549-2
  3. https://pubmed.ncbi.nlm.nih.gov/15762089/
  4. https://pubmed.ncbi.nlm.nih.gov/31906347/
  5. https://academic.oup.com/ajcn/article/114/5/1625/6320814
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: March 23, 2022

Important nutritional characteristics for Chestnut

Chestnut
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
54 (low)
Insulin index ⓘ
N/A
Calories
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)
92% Potassium
83% Vitamin C
80% Copper
79% Magnesium
74% Net carbs
Explanation: The given food contains more Potassium than 92% of foods. Note that this food itself is richer in Potassium than it is in any other nutrient. Similarly, it is relatively rich in Vitamin C, Copper, Magnesium, and Net carbs.

Chestnut Glycemic index (GI)

Source:
Check out our Glycemic index chart page for the full list.
54

Mineral chart - relative view

Potassium
715 mg
TOP 8%
Copper
0.472 mg
TOP 20%
Magnesium
54 mg
TOP 21%
Manganese
0.854 mg
TOP 33%
Calcium
46 mg
TOP 35%
Iron
1.73 mg
TOP 43%
Phosphorus
99 mg
TOP 64%
Sodium
27 mg
TOP 79%
Zinc
0.25 mg
TOP 82%

Vitamin chart - relative view

Vitamin C
26.7 mg
TOP 17%
Folate
38 µg
TOP 38%
Vitamin B1
0.148 mg
TOP 40%
Vitamin B6
0.233 mg
TOP 45%
Vitamin A
17 IU
TOP 60%
Vitamin B2
0.104 mg
TOP 67%
Vitamin B5
0.316 mg
TOP 72%
Vitamin B3
0.731 mg
TOP 73%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

2% 2% 28% 69%
Protein:
Daily Value: 4%
2 g of 50 g
4%
Fats:
Daily Value: 2%
1.38 g of 65 g
2%
Carbs:
Daily Value: 9%
27.76 g of 300 g
9%
Water:
Daily Value: 3%
68.15 g of 2,000 g
3%
Other:
0.71 g

All nutrients for Chestnut per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 26% 27.76g 2 times less than Chocolate Chocolate
Protein 5% 78% 2g 1.4 times less than Broccoli Broccoli
Fats 2% 72% 1.38g 24.1 times less than Cheese Cheese
Carbs 9% 28% 27.76g Equal to Rice Rice
Calories 7% 65% 131kcal 2.8 times more than Orange Orange
Calcium 5% 35% 46mg 2.7 times less than Milk Milk
Iron 22% 43% 1.73mg 1.5 times less than Beef Beef
Magnesium 13% 21% 54mg 2.6 times less than Almond Almond
Phosphorus 14% 64% 99mg 1.8 times less than Chicken meat Chicken meat
Potassium 21% 8% 715mg 4.9 times more than Cucumber Cucumber
Sodium 1% 79% 27mg 18.1 times less than White Bread White Bread
Zinc 2% 82% 0.25mg 25.2 times less than Beef Beef
Copper 52% 20% 0.47mg 3.3 times more than Shiitake Shiitake
Vitamin A 0% 60% 17IU 982.7 times less than Carrot Carrot
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 30% 17% 26.7mg 2 times less than Lemon Lemon
Vitamin B1 12% 40% 0.15mg 1.8 times less than Pea Pea
Vitamin B2 8% 67% 0.1mg 1.3 times less than Avocado Avocado
Vitamin B3 5% 73% 0.73mg 13.1 times less than Turkey meat Turkey meat
Vitamin B5 6% 72% 0.32mg 3.6 times less than Sunflower seed Sunflower seed
Vitamin B6 18% 45% 0.23mg 2 times more than Oat Oat
Folate 10% 38% 38µg 1.6 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Tryptophan 0% 92% 0.02mg 13.9 times less than Chicken meat Chicken meat
Threonine 0% 92% 0.07mg 10.1 times less than Beef Beef
Isoleucine 0% 92% 0.08mg 11.6 times less than Salmon Salmon
Leucine 0% 92% 0.12mg 20.6 times less than Tuna Tuna
Lysine 0% 90% 0.12mg 3.8 times less than Tofu Tofu
Methionine 0% 89% 0.05mg 2 times less than Quinoa Quinoa
Phenylalanine 0% 92% 0.08mg 8 times less than Egg Egg
Valine 0% 91% 0.11mg 18.1 times less than Soybean Soybean
Histidine 0% 90% 0.06mg 13.6 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Saturated Fat 1% 75% 0.26g 22.7 times less than Beef Beef
Monounsaturated Fat N/A 72% 0.48g 20.6 times less than Avocado Avocado
Polyunsaturated fat N/A 59% 0.55g 86.6 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 131
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 27mg
9%
Total Carbohydrate 28g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 46mg 5%

Iron 2mg 25%

Potassium 715mg 21%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Chestnut nutrition infographic

Chestnut nutrition infographic
Infographic link

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.