A Few Words About the Chestnut
The chestnut is the fruit of the chestnut tree, a tree that thrives in temperate climate regions such as Europe, North America, and Asia.
It is known for its sweet taste and characteristic dark brown shell, which is usually removed after roasting or boiling.
Chestnuts are considered a quintessential winter dietary choice, as their harvest period is primarily between November and December, making them a favorite snack for many during the winter.
Although chestnuts have a high carbohydrate content, and their nutritional composition resembles that of starchy foods, they belong to the category of nuts, due to their external appearance and hard shell.
Thus, chestnuts are a unique and nutritious fruit, ideal for cold winter days.
Nutritional value
Although the chestnut is a food that belongs to the category of nuts, its nutritional composition differs significantly from other nuts.
What differentiates it from other nuts is its high water content, which reaches 40%, and its very low fat content, with only about 2% of the food consisting of fats. In contrast, other nuts are primarily composed of fats. For example, 65% of walnuts consist of fats.
Of course, due to their low fat content, chestnuts will provide fewer calories compared to other nuts. For example, chestnuts provide 245 calories per 100g compared to walnuts, almonds, or pistachios, which will provide an average of 600 calories per 100g, making them a calorie-dense food.
Chestnuts are primarily composed of carbohydrates, mainly in the form of starch, and provide us with good amounts of dietary fiber.
Specifically, one serving will cover about 6% of our daily dietary fiber needs, compounds that are essential for good intestinal health.
In fact, the nutritional profile of chestnuts, due to their rich carbohydrate content, resembles more the profile of starchy foods, such as corn or potato.
Additionally, chestnuts contain significant amounts of vitamins, such as vitamin C and vitamin B6, and trace elements, such as copper and manganese.
Finally, chestnuts provide us with important antioxidant compounds, such as polyphenols that contribute to protecting cells from oxidative stress.
Nutrition label
- Calories 73,5 kcal 3,7%
- Fat 0,7g 0,8%
- Saturated Fat -20g -0,311%
- Carbohydrates 15,9g 5,8%
- Dietary Fiber 1,5g 5,5%
- Sugars 3,2g 3,5%
- Protein 1g 1,9%
- Sodium 0g 0%
Nutrition table
| Nutritional value | per 100g1 | per serving:
3 chestnuts ~ 30g1 |
DV from serving2 |
| Energy and Basic Ingredients | |||
| Calories (kcal) | 245.0 | 73.5 | 3.7 % |
| Fat (g) | 2.2 | 0.7 | 0.8 % |
| Saturated fat (g) | 0.4 | 0.1 | 0.6 % |
| Monounsaturated fat (g) | 0.7 | 0.2 | – |
| Polyunsaturated fat (g) | 0.8 | 0.2 | – |
| Carbohydrates (g) | 53.0 | 15.9 | 5.8 % |
| Dietary fiber (g) | 5.1 | 1.5 | 5.5 % |
| Sugars (g) | 10.6 | 3.2 | 3.5 % |
| Protein (g) | 3.2 | 1.0 | 1.9 % |
| Cholesterol (mg) | 0,0 | 0,0 | 0,0 % |
| Sodium (mg) | 2.0 | 0.6 | 0.0 % |
| Vitamins and trace elements2 | |||
| Vitamin C (mg) | 26.0 | 7.8 | 8.7 % |
| Vitamin B6 (mg) | 0.5 | 0.2 | 8.8 % |
| Copper (mg) | 0.5 | 0.2 | 16.7 % |
| Manganese (mg) | 1.2 | 0.4 | 15.7 % |
| Potassium (mg) | 592.0 | 177.6 | 3.8 % |
1 The values are based on the nutritional database of the US Department of Agriculture (USDA).[i]
2 The Recommended Daily Intake percentage (%DV) shows you how much each nutrient from one serving of the food contributes to the total daily intake. The calculation is based on the Daily Values of the U.S. Food and Drug Administration (FDA), based on 2000 kcal per day for an average healthy adult. Depending on the energy needs of the individual, the %SHI can be lower or higher. Generally speaking, if the %SOD for a particular nutrient is less than or equal to 5%, the food is considered to be low in that nutrient. Similarly, if the %RDI for a specific nutrient is greater than or equal to 20%, the food is considered to be high in content for that specific nutrient.
3 Ingredients presented in addition to the essential nutrients as being of specific interest for the food.
Health benefits
The chestnut is a nutritious addition to your diet, offering numerous health benefits.
Incorporating it into our daily diet as part of a healthy and balanced nutrition can have beneficial effects such as:
Contributes to Good Heart Health
The chestnut is a good source of potassium, a mineral that appears to play an important role in improving blood pressure. In this way, it can have a protective effect on heart health, as increased pressure is one of the main risk factors for cardiovascular diseases.
The American Heart Association (AHA) states in its recommendations that adequate potassium intake can be an important tool for both prevention and treatment of hypertension.
Specifically, a diet rich in potassium (aiming for a consumption of 3500-5000 mg potassium/day) can lead to a reduction in systolic blood pressure by 4-5 mmHg and 2 mmHg in individuals with hypertension and in those with normal blood pressure values, respectively.[ii]
Contributes to gut health
Chestnuts are a good source of dietary fiber, compounds that contribute to good intestinal health.
Dietary fiber acts as “food” for the good bacteria that colonize our intestines, promoting their growth and thus contributing to the maintenance of a healthy gut microbiome.
The right balance between “good” and “bad” bacteria that colonize our intestines seems to have significant health benefits as it provides us with direct protection against pathogenic microorganisms and contributes to the proper functioning of our immune system.
Additionally, in recent years, more and more studies indicate that good intestinal health can protect us from the onset of chronic health conditions, such as chronic inflammatory diseases (e.g., Crohn’s disease, ulcerative colitis), autoimmune diseases, metabolic disorders, etc.
Contributes to Diabetes Management
Maintaining blood glucose at normal levels is important for your health, but it is particularly crucial for individuals with prediabetes or diabetes.
This is because prolonged high blood glucose levels can increase the risk of complications in people with prediabetes or diabetes. These complications include macrovascular and microvascular damage, such as diabetic nephropathy, eye damage, etc.
Chestnuts, thanks to their nutritional profile, can help regulate blood glucose when consumed as part of a healthy and balanced diet. Although they have more carbohydrates compared to most nuts, chestnuts are a good source of dietary fiber, which can prevent us from experiencing sudden increases in blood glucose.
Dietary fibers absorb water in the gastrointestinal tract, creating a gel-like material, which slows down gastric emptying and digestion.
Because of this, foods containing dietary fiber, such as chestnuts, increase blood glucose levels more slowly, contributing to better glycemic control.
Chestnuts in Our Diet
Chestnuts can be incorporated into your diet in many ways, offering not only a unique flavor but also many nutritional benefits.
Chestnuts are primarily consumed boiled or roasted, with the boiled version being more digestible.
Here are some ideas on how you can incorporate them into your diet:
- As a snack. Once boiled or roasted, chestnuts can be a healthy and satisfying mid-morning or afternoon snack. You can enjoy them plain or by adding various spices, such as cinnamon, cloves, etc., for extra flavor.
- As chocolates. You can make chestnut chocolates, creating a sweet that is not only delicious but also nutritious.
- As an ingredient in salads.Chestnuts are an excellent addition to salads, offering flavor, texture, and nutrients. Combine fresh spinach with boiled or roasted chestnuts, adding slices of orange, feta cheese, and walnuts. For dressing, you can use balsamic vinegar and a little honey for a sweet contrast.
- As an ingredient in soups. Chestnuts can provide rich flavor and texture to many creamy soups. For example, the combination of sweet pumpkin with chestnuts creates a velvety, creamy soup, ideal for winter.
- As an ingredient for turkey stuffing. Chestnuts are a classic ingredient used for turkey stuffing on the Christmas table. This stuffing, besides turkey, can be used for other festive recipes with poultry or lean meats, giving a tasty and impressive result.
Points of Caution in Chestnut Consumption
Consuming chestnuts as part of a healthy and balanced diet is generally considered safe.
However, caution may need to be exercised by individuals with diabetes or impaired glycemic control.
As mentioned above, chestnuts can be a good choice for people with diabetes. However, because they have a higher carbohydrate content compared to other nuts, their consumption should be done in moderation.
Also, it’s worth noting that the shelf life of chestnuts is shorter than that of nuts because they have a higher water and starch content. These characteristics make them more susceptible to spoilage. Fresh chestnuts can be stored in the refrigerator for about 2-3 weeks.
Bibliography
[i]USDA. Food search. Nuts, chestnuts, european, roasted. Available at: https://fdc.nal.usda.gov/food-details/170190/nutrients. (Accessed at December 2024).
[ii] Wheldon P, Carey R, Aronow W, CaseyJr D, Collins K, Himmelfarb C, DePalma S. 2017
ACC/AHA/AAPA/ABC/ACPM/AGS/APhA/ASH/ASPC/NMA/PCNA Guidelines for the Prevention,
Detection, Evaluation, and Management of High Blood Pressure in Adults: A Report of the
American College of Cardiology/American Heart Association Task Force on Clinical Practice
Guidelines. Circulation. 2018, 138:e484–e594.
