Nut Seed
raw peeled european chestnut.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
chestnut
SERVING
CALORIES
196
PROTEIN
2.4g
CARBS
44.2g
FAT
1.3g
FIBER
8.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories196kcal—
Protein2.4g5%
Carbohydrates44.2g16%
Fiber8.1g29%
Sugar10.6g21%
Total fat1.3g2%
Saturated fat0.24g1%
Trans fat0g—
Cholesterol0mg0%
Water52g—
MINERALS
Sodium2.0mg0%
Potassium484mg10%
Calcium19mg1%
Iron0.94mg5%
Magnesium30mg7%
Phosphorus38mg3%
Zinc0.49mg4%
Copper0.41mg46%
Manganese0.95mg41%
Selenium0.70µg1%
VITAMINS
Vitamin A1.0µg0%
Vitamin C40.2mg45%
Vitamin D0µg0%
Vitamin E0.50mg3%
Vitamin K0µg0%
Thiamin (B1)0.14mg12%
Riboflavin (B2)0.17mg13%
Niacin (B3)1.1mg7%
Pantothenic acid (B5)0.48mg10%
Vitamin B60.35mg21%
Folate (B9)58µg14%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup155g
1 tablespoon9.8g
1 teaspoon3.3g
1 oz28.4g
1 lb453.6g
1 ml0.7g
1 liter655g
1 piece13g
HEALTH BENEFITS
Why eat it.
- ✓Rich in complex carbohydrates and dietary fiber, which supports digestive health and provides sustained energy.
- ✓Unique among nuts for being a good source of Vitamin C, an antioxidant that boosts the immune system.
- ✓Provides essential minerals like manganese and copper, which are vital for bone health and antioxidant enzyme function.
- ✓Low in fat compared to other nuts, making them a heart-healthy choice.
COOKING TIPS
In the kitchen.
- 1To roast, toss peeled chestnuts with a little oil and salt, and bake at 400°F (200°C) for 15-20 minutes until tender and slightly golden.
- 2Boil or steam peeled chestnuts for 15-20 minutes until soft. They can then be pureed for creamy soups, sauces, or dessert fillings.
- 3Chop and add to stuffings, stews, or grain salads for a sweet, nutty flavor and a soft, starchy texture.
- 4Simmer in a sugar syrup to create candied chestnuts (marrons glacés), a classic European confection.
STORAGE
Keep it fresh.
- Due to their high moisture content, raw peeled chestnuts are perishable. Store them in a paper or perforated plastic bag in the refrigerator for up to one week.
- For long-term storage, freeze raw peeled chestnuts. Place them in a single layer on a baking sheet to freeze, then transfer to an airtight freezer bag for up to 9 months.
FAQ
Frequently asked questions.
Are raw European chestnuts healthy?
Yes, European chestnuts are highly nutritious and unique among nuts for being low in fat and high in complex carbohydrates. They provide a good source of dietary fiber for digestive health and are one of the few nuts that contain significant amounts of Vitamin C for immune support.
How many calories and carbs are in chestnuts?
A 100g serving of raw peeled European chestnuts contains approximately 196 calories and 44.17g of carbohydrates. Unlike most nuts which are high in fat, chestnuts are primarily composed of starch, making them nutritionally more similar to a sweet potato or grain.
Are chestnuts good for weight loss?
Chestnuts can be a great addition to a weight loss diet because they are much lower in fat (1.25g per 100g) and calories than other nuts like walnuts or almonds. Their high fiber content also helps promote a feeling of fullness, which can prevent overeating.
Are European chestnuts gluten-free?
Yes, chestnuts are naturally gluten-free. Because of their high starch content, they are often ground into a flour that serves as an excellent gluten-free substitute for thickening sauces or baking bread and pastries.
Are chestnuts keto-friendly?
No, chestnuts are generally not suitable for a strict ketogenic diet. With over 44g of carbohydrates per 100g, they are significantly higher in carbs and lower in fat than the nuts typically recommended for keto, such as pecans or macadamias.
Can you eat European chestnuts raw?
While technically edible raw, they are rarely consumed that way because they contain tannins which can cause digestive discomfort and a bitter taste. Cooking them softens their texture and transforms the starch into sugar, making them much sweeter and easier to digest.
How do you cook raw peeled chestnuts?
Since they are already peeled, you can boil them in water for 15-20 minutes until tender, or roast them in an oven at 400°F (200°C) for about 10-15 minutes. They are also excellent when sautéed in butter or added directly to soups and stews.
What do European chestnuts taste like?
Cooked chestnuts have a mildly sweet, nutty flavor and a texture similar to a firm baked potato or a softened chickpea. They lack the crunch of typical nuts and instead offer a creamy, starchy mouthfeel.
How should I store raw peeled chestnuts?
Raw peeled chestnuts have a high moisture content and can spoil quickly. Store them in an airtight container in the refrigerator for up to one week, or freeze them in a sealed bag for up to six months to preserve their quality.
What minerals are found in chestnuts?
Chestnuts are a particularly good source of manganese and copper, which are vital for bone health and the production of antioxidant enzymes. They also contain potassium, which helps maintain healthy blood pressure levels.
