✦ Starchy: very unusual nut
✦ Very low fat
✦ Vitamin C (rare in nuts)
✦ Folate and potassium
Raw chestnut kernels are unlike any other nut — they are starchy and floury rather than oily, with very low fat and high carbohydrate content. They provide useful vitamin C (rare in a nut), folate, potassium, and manganese, and are lower in calories than almost all other nuts. They must be cooked before eating.
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Preparation note
Always cook chestnuts before eating raw; score an X on the flat side and roast at 200°C for 20-25 minutes, or boil for 15-20 minutes. The inner papery skin must also be removed while warm.
Sources:
CoFID 2021
Where Chestnuts, kernel only, raw Stands Out
Macronutrients per 100g
719
kJ
Energy
2.00
g
Protein
36.6
g
Carbs
4.10
g
Fibre
2.70
g
Fat
7.00
g
Sugars
0.50
g
Saturates
0.03
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 500 mg | 25% | |
| Phosphorus | 74.0 mg | 11% | |
| Calcium | 46.0 mg | 6% | |
| Magnesium | 33.0 mg | 9% | |
| Chloride | 15.0 mg | 2% | |
| Iron | 0.900 mg | 6% | |
| Niacin (B3) | 0.500 mg | 3% | |
| Manganese | 0.500 mg | 25% | |
| Zinc | 0.500 mg | 5% | |
| Vitamin E (alpha-TE) | 0.500 mg | 4% | |
| Pantothenic Acid (B5) | 0.490 mg | 8% | |
| Vitamin B6 | 0.340 mg | 24% | |
| Copper | 0.230 mg | 23% | |
| Thiamin (B1) | 0.140 mg | 13% | |
| Riboflavin (B2) | 0.020 mg | 1% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin A (RAE) | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 1.10 g | — | |
| Monounsaturated fat | 1.00 g | — | |
| Trans fat | 0.000 g | — | |
| Sucrose | 7.00 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 0.000 µg | — | |
| Biotin (Vitamin B7) | 1.40 µg | 3% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
Sources:
CoFID 2021