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Nuts & seeds

Japanese chestnuts, raw

Raw Japanese chestnuts are the uncooked edible portion of Japanese chestnut species. This USDA profile is species- and preparation-specific and should not be replaced with figures for European or Chinese chestnuts, or for boiled, roasted or dried chestnuts.

Nutrition per100 g
154kcal
644 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein2.3 g
5% RI*
Carbohydrates34.9 g
13% RI*
Fat0.5 g
1% RI*
Saturated fat0.1 g
0% RI*
Fibre0.0 g
0% RI*
Sugars0.0 g
0% RI*

Vitamins

Vitamin C26.3 mg
33% RI*
Vitamin E0.0 mg
0% RI*
Vitamin K0.0 µg
0% RI*
Vitamin B60.3 mg
20% RI*
Folate47.0 µg
24% RI*

Minerals

Calcium31.0 mg
4% RI*
Iron1.5 mg
10% RI*
Magnesium49.0 mg
13% RI*
Phosphorus72.0 mg
10% RI*
Potassium329.0 mg
16% RI*
Sodium14.0 mg
1% RI*

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

GOOD TO KNOW

The whole story
behind japanese chestnuts, raw

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

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THE UPSIDE

Why it can be a great choice

  • Provides 154 kcal per 100 g, considerably less energy than most high-fat nuts in the catalogue.
  • Contains only 0.53 g fat and 0.078 g saturated fat per 100 g in the USDA profile.
  • Provides 26.3 mg vitamin C, 0.283 mg vitamin B6 and 47 micrograms folate per 100 g.
  • Provides 329 mg potassium, 49 mg magnesium and 1.45 mg iron per 100 g.
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THE DOWNSIDE

What to keep in mind

  • Contains 34.9 g carbohydrate but only 2.25 g protein per 100 g, so it has a different macronutrient profile from most nuts.
  • USDA does not report total sugar, fibre, vitamin E, vitamin K or selenium for this record; database zeroes in those fields are technical fallbacks, not measured zero values.
  • These values describe the raw edible portion; boiling, steaming, roasting and drying alter water content and the values per 100 g.
  • Chestnut allergy can occur, including in people with latex-related cross-reactivity; individual medical advice may be needed after a reaction.
  • Whole chestnuts and large pieces are choking hazards for young children; follow age-appropriate preparation guidance.
  • At 61.4% water, fresh raw chestnuts are more perishable than dried nuts and require appropriate storage; discard mouldy or spoiled nuts.