✦ As-purchased weight reference
✦ ~80-85% edible kernel
✦ Starchy low-fat nut
✦ Vitamin C and folate
Chestnuts weighed with shells reflect the as-purchased format; the shell and inner skin account for roughly 15-20% of weight. The edible kernel is starchy, low-fat, and provides vitamin C, folate, and potassium — quite different from other nuts.
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Preparation note
Score an X on the shell before cooking to prevent bursting; roast or boil before peeling. Remove both the hard outer shell and the inner papery skin while still warm.
Sources:
CoFID 2021
Where Chestnuts, kernel only, raw, weighed with shells Stands Out
Macronutrients per 100g
595
kJ
Energy
1.60
g
Protein
30.4
g
Carbs
3.40
g
Fibre
2.20
g
Fat
5.80
g
Sugars
0.40
g
Saturates
0.02
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 410 mg | 21% | |
| Phosphorus | 61.0 mg | 9% | |
| Calcium | 38.0 mg | 5% | |
| Magnesium | 27.0 mg | 7% | |
| Chloride | 12.0 mg | 2% | |
| Iron | 0.700 mg | 5% | |
| Pantothenic Acid (B5) | 0.410 mg | 7% | |
| Vitamin E (alpha-TE) | 0.410 mg | 3% | |
| Niacin (B3) | 0.400 mg | 3% | |
| Manganese | 0.400 mg | 20% | |
| Zinc | 0.400 mg | 4% | |
| Vitamin B6 | 0.280 mg | 20% | |
| Copper | 0.190 mg | 19% | |
| Thiamin (B1) | 0.120 mg | 11% | |
| Riboflavin (B2) | 0.020 mg | 1% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin A (RAE) | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.900 g | — | |
| Monounsaturated fat | 0.800 g | — | |
| Sucrose | 5.80 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 0.000 µg | — | |
| Biotin (Vitamin B7) | 1.20 µg | 2% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
Sources:
CoFID 2021