Health Benefits of Chestnuts, Nutrition Data, Uses, Recipes

Chestnuts are a collection of about 8 species of deciduous beech trees and shrubs that belong to the genus Castanea. They are native to the temperate regions of the Northern Hemisphere. The trees produce an edible nut that grows in a green, spiky shell which need to be peeled away to reveal the nut. They are now grown commercially throughout the world. Chestnuts are distinct from conkers derived from the Horse Chestnut tree, or water chestnuts that are used in Asian cuisines.

Discover the wide range of versatile uses for healthy chestnuts
Discover the wide range of versatile uses for healthy chestnuts. Unsplash free images. Public Domain

Nutritional Profile of Chestnuts

See the table below for a nutrition summary

Nutrition Summary for Chestnuts 100 g (4 oz) Serving

Chestnuts have relatively fewer calories than most other nuts with just 149 calories in a 100 g serving. Unlike other nuts, they have relatively higher levels of carbohydrates with 28 g of carbohydrate per 100 g serving. Most other nuts have most of their calories in fats.

On the other hand, chestnuts have lower protein and fat than most other nuts with just 1.9 g and 2.2 g respectively in a 100 g serving. Most of the fat in chestnuts is unsaturated fat or ‘good fat’. Chestnuts are also a good source of fibre with 5.1 g per 100 g serving.

Other nutrients found in chestnuts include calcium, iron and zinc. Chestnuts also contain a healthy array of vitamins.

Principle Nutritional Value Percentage of RDA
Energy 213 Kcal 0.11
Carbohydrates 45.54 g 0.35
Protein 2.42 g 0.04
Total Fat 2.26 g 0.1
Cholesterol 0 mg 0
Dietary fiber 8.1 g 0.21
Vitamins
Folates 62 µg 0.155
Niacin 1.179 mg 0.07
Pantothenic acid 0.509 mg 0.11
Pyridoxine 0.376 mg 0.29
Riboflavin 0.168 mg 0.13
Thiamin 0.238 mg 0.2
Vitamin A 28 IU 0.01
Vitamin C 43 mg 0.72
Electrolytes
Sodium 3 mg 0
Potassium 518 mg 0.11
Minerals
Calcium 27 mg 0.03
Copper 0.447 mg 0.5
Iron 1.01 mg 0.13
Magnesium 32 mg 0.08
Manganese 0.952 mg 0.41
Phosphorus 93 mg 0.19
Zinc 0.52 mg 0.05
Phytonutrients
Chestnuts need to be popped out if their skins after boiling of roasting them first.
Chestnuts need to be popped out if their skins after boiling of roasting them first. Unsplash free images. Public Domain

Nutrient Comparison with Other Nuts

The table below provides a comparison of the nutrients in chestnuts with other nuts, highlighting the differences.

Food

 

Peanuts

Walnuts

Brazil Nuts

Almonds

Cashews

Hazelnuts

Pistachio

Pecans

Macadamia

Chestnuts

Weight (1 oz)

(g)

28

28

28

28

28

28

28

28

28

28

Calories

kcal

161

186

184

164

157

178

162

202

204

56

Fats (total)

(g)

14

18.5

19

14.2

12.5

17.3

13

21.1

21.6

0.4

Mono Fats

(mg)

6937

2537

~

8960

6758

12965

6968

12484

16834

122

Poly Fats

(mg)

4418

13397

~

3501

2228

2249

3790

5842

425

140

Omega 3s

(mg)

1

2579

~

1

18

25

60

282

56

15

Omega 6s

(mg)

4418

10818

~

3501

2210

2225

3727

5560

370

125

Saturated Fats

(g)

1.8

1.7

4

1.1

2.2

1.3

1.6

1.8

3.4

0.1

Protein

(g)

7.3

4.3

4

6

5.2

4.2

6

2.7

2.2

0.5

Carbohydrate

(g)

4.6

3.9

3

6.1

8.6

4.7

8

3.8

3.8

12.5

Sugars

(g)

1.3

0.7

1

1.2

1.7

1.2

2.2

1.2

1.2

3

Fiber

(g)

2.4

1.9

2

3.6

0.9

2.8

2.9

2.7

2.3

1.4

Minerals

                     

Calcium

(mg)

26.1

27.8

40

76.4

10.5

32.4

30.4

20.4

19.9

5.4

Iron, Fe

(mg)

1.3

0.8

0.7

1.1

1.9

1.3

1.1

0.8

0.8

0.3

Potassium, K

(mg)

200.2

125.2

~

208.2

187.4

193.1

286

120.4

103.1

137.5

Magnesium

(mg)

47.7

44.9

~

76.7

82.9

46.3

31

37.5

33.5

8.5

Phosphorus, P

(mg)

106.8

98.3

~

136.6

168.4

82.4

133.2

83.2

56.2

10.8

Sodium

(mg)

5.1

0.6

1.1

0.3

3.4

0

1.7

0.3

1.1

0.6

Zinc, Zn

(mg)

0.9

0.9

~

0.9

1.6

0.7

0.7

1.4

0.4

0.1

Copper, Cu

(mg)

0.3

0.5

~

0.3

0.6

0.5

0.4

0.3

0.2

0.1

Manganese

(mg)

0.5

1

~

0.6

0.5

1.8

0.4

1.1

0.9

0.1

Selenium, Se

(μg)

2

1.4

~

1.2

5.7

0.7

2.8

1.1

3.3

~

Fluoride, F

(μg)

                   

Vitamins

                     

Vitamin, A

RAE (μg)

0

0.3

~

0

0

0.3

3.7

2

0

0.3

Vitamin, C

(mg)

0

0.4

0

0

0.1

1.8

0.9

0.2

0.2

11.4

Thiamin, (B1)

(mg)

0.2

0.1

~

0.1

0.1

0.2

0.2

0.1

0.2

0

Riboflavin, (B2)

(mg)

0

0

~

0.3

0

0

0.1

0

0

0

Niacin, (B3)

(mg)

3.4

0.3

~

1

0.3

0.5

0.4

0.3

0.6

0.3

Vitamin, B5

(PA) (mg)

0.5

0.2

~

0.1

0.2

0.3

0.1

0.2

0.2

0.1

Vitamin, B6

(mg)

0.1

0.2

~

0

0.1

0.2

0.3

0.1

0.1

0.1

Folate, (B9)

(μg)

68.2

27.8

~

12.5

7.1

32.1

14.5

4.5

2.8

16.5

Choline, (mg)

 

14.9

11.1

~

14.8

~

13

20.3

~

12.7

~

Carotene (μg)

(μg)

0

3.4

~

0.3

0

3.1

45.2

23.9

0

~

Vitamin, A IU

 

0

5.7

0

0.6

0

5.7

75.5

39.8

0

7.4

Vitamin, K

(μg)

0

0.8

~

0

9.7

4

3.7

~

0

~

Culinary Uses for Chestnuts

Once peeled the shiny nuts are very versatile and they can be eaten boiled or roasted, and they are equally at home in a wide variety of sweet or savoury dishes. Fresh chestnuts are never eaten raw, and have to be cooked before use because of their tanate content.
You need to extract the nuts from their double skins by first either roasting or boiling them whole. Firstly, use a sharp knife to make a small cut in the skin down to the nut inside, before boiling or roasting them or they could explode. Once the chestnuts are cooked, remove the tough outer shell, as well as the thin papery, parchment-like inner skin. Peel the nuts whilst hot as it is virtually impossible to peel a cold chestnut. Make sure you completely remove the inner brown furry skin, which is bitter.

Chestnut Savory Use Ideas

Savoury

Sweet

Chestnuts are widely used for an array of sweet and savory dishes
Chestnuts are widely used for an array of sweet and savory dishes. Unsplash Free Images. Public Domain

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