Nut Seed
boiled steamed chinese chestnuts.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
131
PROTEIN
2.0g
CARBS
28g
FAT
1.4g
FIBER
5.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories131kcal—
Protein2.0g4%
Carbohydrates28g10%
Fiber5.1g18%
Sugar7.1g14%
Total fat1.4g2%
Saturated fat0.20g1%
Trans fat0g—
Cholesterol0mg0%
Water63.5g—
MINERALS
Sodium2.0mg0%
Potassium447mg10%
Calcium19mg1%
Iron0.90mg5%
Magnesium30mg7%
Phosphorus38mg3%
Zinc0.50mg5%
Copper0.40mg44%
Manganese0.30mg13%
Selenium0.70µg1%
VITAMINS
Vitamin A1.0µg0%
Vitamin C26.7mg30%
Vitamin D0µg0%
Vitamin E0.50mg3%
Vitamin K0µg0%
Thiamin (B1)0.14mg12%
Riboflavin (B2)0.10mg8%
Niacin (B3)0.90mg6%
Pantothenic acid (B5)0.50mg10%
Vitamin B60.20mg12%
Folate (B9)58µg14%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup155g
1 tablespoon9.7g
1 teaspoon3.2g
1 oz28.4g
1 lb453.6g
1 ml0.7g
1 liter655g
1 piece12g
HEALTH BENEFITS
Why eat it.
- ✓Good source of dietary fiber, which supports digestive health and promotes satiety.
- ✓Rich in minerals like manganese and copper, essential for bone health and antioxidant functions.
- ✓Lower in fat and calories compared to other nuts, making them a heart-healthy choice.
- ✓Provides complex carbohydrates for sustained energy release.
COOKING TIPS
In the kitchen.
- 1Mash boiled chestnuts with butter or olive oil and herbs to create a savory puree, similar to mashed potatoes.
- 2Add whole or chopped cooked chestnuts to stuffings, stews, and braises for a sweet, nutty flavor and soft texture.
- 3Puree steamed chestnuts with sugar and vanilla to create a base for desserts like Mont Blanc or fillings for pastries.
- 4Toss cooled, cooked chestnuts into salads with roasted vegetables and grains for added substance and a unique texture.
STORAGE
Keep it fresh.
- Store cooked, peeled chestnuts in an airtight container in the refrigerator for up to 4 days.
- For long-term storage, freeze cooked chestnuts in a single layer on a baking sheet before transferring to a freezer-safe bag; they can last for up to 6 months.
FAQ
Frequently asked questions.
Are boiled or steamed Chinese chestnuts healthy?
Yes, they are highly nutritious and significantly lower in fat than most other nuts. They are an excellent source of dietary fiber for digestive health and provide essential minerals like manganese and copper for bone strength and antioxidant support.
How many calories and carbs are in Chinese chestnuts?
A 100g serving of boiled or steamed Chinese chestnuts contains approximately 131 calories and 28g of carbohydrates. Unlike most nuts, they are primarily composed of complex carbohydrates, providing a steady release of energy.
Are Chinese chestnuts good for weight loss?
Yes, they can be beneficial for weight management because they are high in fiber, which promotes a feeling of fullness. Their low fat content (1.4g per 100g) makes them a much lower-calorie snack alternative to walnuts or almonds.
Are Chinese chestnuts gluten-free?
Yes, Chinese chestnuts are naturally gluten-free. They are safe for individuals with celiac disease or gluten sensitivities and are often ground into a flour for gluten-free baking.
Are Chinese chestnuts keto-friendly?
No, Chinese chestnuts are generally not suitable for a strict ketogenic diet. With 28g of carbohydrates per 100g, they are much higher in starch and sugar than low-carb nuts like pecans or macadamias.
What do boiled or steamed Chinese chestnuts taste like?
They have a mild, sweet, and nutty flavor with a texture that is starchy and creamy, similar to a sweet potato or a firm bean. Boiling or steaming them makes them soft and highlights their natural sugars.
How do you prepare Chinese chestnuts for boiling or steaming?
Before cooking, use a sharp knife to score an 'X' into the rounded side of the shell to prevent them from bursting. Boil them in water for 15-20 minutes or steam them for 25-30 minutes until the shells pull back and the flesh is tender.
How do you store cooked Chinese chestnuts?
Once boiled or steamed, store peeled or unpeeled chestnuts in an airtight container in the refrigerator for up to 5 days. For longer storage, you can freeze the cooked meats for up to six months.
Do you need to peel Chinese chestnuts?
Yes, both the hard outer brown shell and the thin, bitter inner skin (the pellicle) must be removed before eating. Peeling is easiest when the chestnuts are still warm, as the skins tend to stick to the nut as they cool.
Are Chinese chestnuts vegan and vegetarian?
Yes, Chinese chestnuts are a plant-based fruit and are suitable for both vegan and vegetarian diets. They are often used in vegan cooking to add a meaty, starchy texture to stews and stuffing.
