Home/Nuts & seeds/European chestnuts, raw, peeled
🌰

Nuts & seeds

European chestnuts, raw, peeled

Raw peeled European chestnuts are edible chestnut kernels with the shell and peel removed before cooking. Their starch-rich, low-fat USDA profile is distinct from roasted, boiled, steamed and dried chestnuts.

Nutrition per100 g
196kcal
820 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein1.6 g
3% RI*
Carbohydrates44.2 g
17% RI*
Fat1.3 g
2% RI*
Saturated fat0.2 g
1% RI*
Fibre0.0 g
0% RI*
Sugars0.0 g
0% RI*

Vitamins

Vitamin C40.2 mg
50% RI*
Vitamin E0.0 mg
0% RI*
Vitamin K0.0 µg
0% RI*
Vitamin B60.4 mg
25% RI*
Folate58.0 µg
29% RI*

Minerals

Calcium19.0 mg
2% RI*
Iron0.9 mg
7% RI*
Magnesium30.0 mg
8% RI*
Phosphorus38.0 mg
5% RI*
Potassium484.0 mg
24% RI*
Sodium2.0 mg
0% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind european chestnuts, raw, peeled

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

+

THE UPSIDE

Why it can be a great choice

  • Provides 40.2 mg vitamin C per 100 g in the raw USDA reference.
  • Provides 484 mg potassium per 100 g.
  • Provides 58 micrograms total folate and 0.352 mg vitamin B6 per 100 g.
  • Contains 1.25 g fat and 0.235 g saturated fat per 100 g, substantially less fat than most common tree nuts.
!

THE DOWNSIDE

What to keep in mind

  • Contains 44.2 g carbohydrate per 100 g, so chestnuts have a starch-rich profile unlike many higher-fat nuts.
  • Provides 1.63 g protein per 100 g, much less than most common nuts and nut butters.
  • USDA does not report total sugar, dietary fibre, vitamin E, vitamin K or selenium for this reference, so those fields cannot be treated as measured zero values.
  • Raw values must not be applied to roasted, boiled, steamed or dried chestnuts because preparation changes water content and nutrient concentration.
  • Chestnut can cause allergic reactions, although FDA no longer includes chestnut among the tree nuts it considers major food allergens.
  • Whole chestnuts and large pieces are choking hazards for young children; follow age-appropriate preparation guidance.