Chestnuts are a type of nut that is native to temperate regions of the Northern Hemisphere.
They have a distinctive, sweet flavor and a unique texture that is softer and moister than other nuts. Their taste is reminiscent of the taste of acorns.
Chestnuts are a popular food in many parts of the world, and they have a long history of use as a staple food in some cultures.
They can be eaten on their own as a snack or used as an ingredient in dishes such as roasted chestnuts, chestnut soup, chestnut stuffing, and chestnut puree.
Chestnuts are a good source of nutrients, such as vitamin C and B vitamins, except for B-12. They also offer a decent amount of some important minerals, such as manganese, copper, and magnesium.
They are particularly high in fiber and complex carbohydrates, which provide a slow, sustained source of energy and can help with digestion and weight management.
One of the main health benefits of chestnuts is their low fat content compared to other nuts.
Chestnuts are also lower in calories than many other nuts, making them a good choice for people who are trying to manage their weight.
Chestnuts Quick Nutrition Facts
Here's a quick nutrition overview for 3.5 ounces (100 grams) of chestnuts:
- Energy: 224 calories
- Carbs: 49.1 grams
- Protein: 4.2 grams
- Fat: 1.11 grams
- Saturated Fat: 0.164 grams
Jump to a section where you can learn more about chestnuts nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.
Health Benefits of Chestnuts
Thanks to a significant amount of specific vitamins and minerals, chestnuts could provide several health benefits.
Continue reading to discover the potential benefits of consuming chestnuts.
They May Boost the Production of DNA and RNA
Folate aids in the production of the body’s genetic material, such as DNA and RNA. It is especially important to ensure that the body is not deprived of this nutrient when tissues and organs are growing rapidly, such as during pregnancy, infancy, and adolescence.
Vitamin B9 or folate plays a key role in cellular division. It can regulate the processes involved in cell division.
This can reduce the risk of cancer that can occur due to the uninhibited division of cells resulting in the formation of a large number of cells that fail to mature completely.
Vitamin B9 plays a key role during pregnancy by regulating the replication of DNA and RNA, thereby supporting the proper growth and development of the fetus.
It can also help in the normal growth and development of children.
Vitamin B9 also works closely with other nutrients, especially vitamin B12, and helps the body make red blood cells by improving the availability of iron.
May Boost Calcium Absorption
Manganese is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.
It also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.
Manganese is also needed for normal nerve and brain function. When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.
This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.
Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.
It can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.
They May Help Relieving Constipation
Magnesium can fight inflammation and improve digestion, thereby relieving constipation. It can prevent the risk of diseases linked to chronic inflammation, such as diabetes and cancer, and improve general health.
It can also regulate the secretion of neurotransmitters in the brain, thus stimulating the production of the sleep hormone called melatonin. It can elevate the melatonin levels in the nervous system, thus reducing the time needed to fall asleep.
Magnesium plays a key role in improving the duration and quality of sleep.
It maintains the chemical balance in the nervous system and creates a sense of calmness and relaxation that is favorable for getting sound sleep.
This mineral also has the ability to stimulate the normal activities of the nervous system and reduce the risk of mood disorders and depression.
Magnesium is important for maintaining bone health and improving the utilization of glucose for energy. It also supports immune function and regulates blood pressure and lung functions.
They May Support the Collagen Formation
Vitamin C is essential for several critical metabolic processes occurring in the body. It also supports the formation of collagen in the skin and other tissues.
Collagen is a protein that forms the basic structural network of several organs in the body. The primary role of collagen is to strengthen the bones, skin, and blood vessels, thus maintaining the structural integrity of these tissues.
It can reduce or slow down the age-related degenerative changes occurring in these tissues.
Vitamin C can also help in the healing of wounds.
The deficiency of this nutrient can prevent the efficient healing of the damaged tissues, due to which the patient may suffer from chronic inflammatory damage that can lead to cancerous changes.
It can act as an antioxidant. It regulates the metabolism of oxygen in the body and reduces the release of molecular compounds known as free radicals, which can otherwise damage the cell membranes.
It can also support the process of iron absorption and play a role in infection-fighting by stimulating the activities of immune cells like lymphocytes.
Vitamin C is also needed for the production of brain chemicals called neurotransmitters.
They May Boost Energy Levels
Vitamin B6 or pyridoxine can help release sugar from the fats stored in the body to meet the need for energy supply in the future.
This action of vitamin B6 can also be beneficial in the management of diabetes.
It can regulate the amount of fat that can be converted into a usable form of energy, especially in the absence of a ready supply of carbohydrates from dietary sources.
This can ensure the body receives a steady supply of glucose, which is its primary source of fuel and protect patients against serious complications of diabetes.
Vitamin B6 can also help in the formation of red blood cells and, thus, improve the bodily functions involved in the transportation of oxygen in the form of oxyhemoglobin.
Vitamin B6 is important for the normal development of the brain in children. It can also keep the immune system and nervous system healthy and, thus, reduce the risk of several diseases.
They May Improve Nerve Functions
Copper is needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.
It can also support nerve functions and improve the transmission of signals between different parts of the body.
Copper can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.
It is also needed by the body for several functions, including the formation of red blood cells.
Copper can support the defense mechanisms of the immune system involved in infection prevention.
It also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.
Copper is also needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.
Chestnuts Nutrition Facts
Continue reading to find out the following chestnuts nutrition information:
- Vitamin Content
- Mineral Content
- Amino Acid Profile
- Fat Breakdown
- Carbohydrate Breakdown
Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.
Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on chestnuts macronutrients, while reading further will give you a better understanding on each of these macronutrients.
|Carbohydrate||16% DV||49.1 g|
|Protein||8% DV||4.2 g|
|Fat||1% DV||1.11 g|
Chestnuts are excellent source of Vitamin C.
They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin A, and Vitamin B3 (Niacin).
Here's the full chestnuts vitamin content per 100g:
|Vitamin A||7% DV||202 IU|
|Vitamin C||40% DV||36 mg|
|Vitamin D||0% DV||0 µg|
|Vitamin B1 (Thiamine)||13% DV||0.16 mg|
|Vitamin B2 (Riboflavin)||14% DV||0.18 mg|
|Vitamin B3 (Niacin)||5% DV||0.8 mg|
|Vitamin B5 (Pantothenic acid)||11% DV||0.555 mg|
|Vitamin B6 (Pyroxidine)||24% DV||0.41 mg|
|Vitamin B9 (Folate)||17% DV||68 µg|
|Vitamin B12 (Cobalamin)||0% DV||0 µg|
|Vitamin E||0% DV||0 mg|
|Vitamin K||0% DV||0 µg|
Chestnuts are excellent source of Copper, and Manganese.
They also contain a good amount of Magnesium, and Potassium and some Iron, Phosphorus, and Zinc.
Here's the full chestnuts mineral content per 100g:
|Calcium||1% DV||18 mg|
|Copper||40% DV||0.363 mg|
|Fluoride||0% DV||0 mg|
|Iron||8% DV||1.41 mg|
|Magnesium||20% DV||84 mg|
|Manganese||70% DV||1.6 mg|
|Phosphorus||8% DV||96 mg|
|Potassium||10% DV||447 mg|
|Selenium||0% DV||0 μg|
|Sodium||0% DV||3 mg|
|Zinc||8% DV||0.87 mg|
Protein and Amino Acid Profile
Chestnuts contain 4.2 g of protein per 100 g, or in other words, chestnuts provide 1.88 g of protein per 100 kcal.
Unlike the most other plant proteins, protein in chestnuts contains all nine essential amino acids, so chestnuts are considered a complete protein source.
|Histidine OK||16% DV||0.121 g|
|Isoleucine OK||10% DV||0.157 g|
|Leucine OK||9% DV||0.259 g|
|Lysine OK||10% DV||0.228 g|
|Methionine OK||9% DV||0.101 g|
|Phenylalanine OK||13% DV||0.19 g|
|Threonine OK||15% DV||0.167 g|
|Tryptophan OK||16% DV||0.049 g|
|Valine OK||11% DV||0.22 g|
Around 4% of the calories in chestnuts are from fat. Chestnuts have 1.11 grams or 1% of recommended daily values per 100g.
Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.
Chestnuts fat content mostly consists of healthy unsaturated fats.
According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, chestnuts is cholesterol free.
Chestnuts do not contain trans fats. Trans fats should be kept as low as possible.
|Total Fat||1% DV||1.11 g|
|Saturated Fat||1% DV||0.164 g|
|Monounsaturated Fat||do not have a %DV||0.581 g|
|Polyunsaturated Fat||do not have a %DV||0.288 g|
|Trans Fats||do not have a %DV||0 g|
|Cholesterol||0% DV||0 mg|
88% of the calories in chestnuts come from carbohydrates.
Carbs in chestnuts are mostly starch (100%), followed by fiber and sugars.
When it comes to sugars, chestnuts are almost sugar-free.
|Total Carbohydrate||18% DV||49.1 g|
|Dietary Fiber||0% DV||0 g|
|Sugars||0% DV||0 g|
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
Chestnuts Nutrients, U.S. Department of Agriculture, Agricultural Research Service
Listing of vitamins, Harvard Health Publishing, Harvard Medical School
Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations. (n.d.).
International tables of glycemic index and glycemic load values 2021: a systematic review
Health Claim Notification for Saturated Fat, Cholesterol, and Trans Fat, and Reduced Risk of Heart Disease
Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
Protein And Amino Acid Requirements In Human Nutrition, WHO
Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
Nutrition Facts Labeling DRVs Food Components, U.S. Food and Drug Administration