Food guide

Chestnuts

The starchy nut of winter cooking: far lower in fat than other nuts, closer to a grain once roasted.

Nuts & SeedsPlant-Based

Chestnuts, a nutrient-dense nuts & seeds food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of chestnuts, roasted for fair comparison. Typical serving: 50 g roasted — 123 kcal per 50 g serving.

Nutrition information for Chestnuts
Nutrient	Per 100 g	Per serving (50 g)	Per 100 kcal
Energy	246 kcal	123 kcal	100 kcal
Protein	3.2 g	1.6 g	1.3 g
Carbohydrate	53 g	26.5 g	21.5 g
Fat	2.2 g	1.1 g	0.9 g
Fibre	5.2 g	2.6 g	2.1 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of chestnuts, with a typical serving and FDA Daily Value for adults.

Micronutrients for Chestnuts
Nutrient	Per 100 g	Per serving (50 g)	% DV
Vitamins
Vitamin A	1 µg	0.5 µg	<1%
Vitamin C	26 mg	13 mg	29%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.5 mg	0.25 mg	3%
Vitamin K	7.8 µg	3.9 µg	7%
Thiamin	0.24 mg	0.12 mg	20%
Riboflavin	0.18 mg	0.09 mg	14%
Niacin	1.3 mg	0.65 mg	8%
Vitamin B6	0.5 mg	0.25 mg	29%
Folate	70 µg	35 µg	18%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.55 mg	0.28 mg	11%
Choline	1.5 mg	0.75 mg	<1%
Minerals
Calcium	29 mg	14.5 mg	2%
Iron	0.91 mg	0.46 mg	5%
Magnesium	33 mg	16.5 mg	8%
Phosphorus	107 mg	53.5 mg	9%
Potassium	592 mg	296 mg	13%
Sodium	2 mg	1 mg	<1%
Zinc	0.57 mg	0.28 mg	5%
Selenium	1.2 µg	0.6 µg	2%
Copper	0.51 mg	0.26 mg	57%
Manganese	1.2 mg	0.6 mg	52%

Source: USDA FoodData Central — Nuts, chestnuts, european, roasted

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat chestnuts?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
The starchy nut of winter cooking: far lower in fat than other nuts, closer to a grain once roasted.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Brussels sprouts, Sage, Chocolate.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.