Nut Seed
boiled steamed european chestnut.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
chestnut
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%
Water63.8g—
MINERALS
Sodium2.0mg0%
Potassium484mg10%
Calcium29mg2%
Iron0.90mg5%
Magnesium30mg7%
Phosphorus38mg3%
Zinc0.50mg5%
Copper0.40mg44%
Manganese0.30mg13%
Selenium0.90µg2%
VITAMINS
Vitamin A1.0µg0%
Vitamin C26.7mg30%
Vitamin D0µg0%
Vitamin E0.50mg3%
Vitamin K0µg0%
Thiamin (B1)0.14mg12%
Riboflavin (B2)0.10mg8%
Niacin (B3)1.1mg7%
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 cup145g
1 tablespoon9.1g
1 teaspoon3g
1 ml0.6g
1 liter604.2g
1 piece18g
HEALTH BENEFITS
Why eat it.
- ✓High in dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels.
- ✓Unique among nuts for its high Vitamin C content, an antioxidant that supports the immune system.
- ✓Good source of minerals like manganese, copper, and potassium, which are essential for bone health, energy production, and blood pressure regulation.
- ✓Lower in fat and calories compared to other nuts, making it a heart-healthy choice rich in complex carbohydrates for sustained energy.
COOKING TIPS
In the kitchen.
- 1Puree with vegetable broth, herbs, and a touch of cream or coconut milk to create a rich and velvety soup.
- 2Coarsely chop and add to stuffings, grain salads, or roasted vegetable dishes for a sweet, nutty flavor and soft texture.
- 3Mash with a little butter (or vegan alternative), sweetener, and vanilla to use as a filling for pastries or a simple dessert spread.
- 4Enjoy as a simple, nutritious snack, either warm or cold, straight from the shell.
STORAGE
Keep it fresh.
- Store cooked chestnuts in an airtight container in the refrigerator for up to 4 days.
- For longer storage, freeze them in a single layer on a baking sheet, then transfer to a freezer bag. They will keep for up to 6 months.
FAQ
Frequently asked questions.
Are boiled or steamed European chestnuts healthy?
Yes, they are highly nutritious and unique among nuts. They are rich in dietary fiber for digestion, Vitamin C for immune support, and essential minerals like potassium and manganese, while being significantly lower in fat and calories than most other nuts.
How many calories and carbohydrates are in boiled European chestnuts?
A 100g serving of boiled or steamed European chestnuts contains approximately 131 calories and 28g of carbohydrates. This makes them a great source of complex carbohydrates for sustained energy throughout the day.
Are boiled chestnuts good for weight loss?
Yes, they can be beneficial for weight management. Their high fiber content promotes a feeling of fullness and satiety, while their low fat content (only 1.4g per 100g) makes them a lower-calorie alternative to high-fat nuts like walnuts or macadamias.
Are boiled European chestnuts keto-friendly?
No, chestnuts are generally not suitable for a strict ketogenic diet. Unlike other nuts that are high in fat and low in carbs, chestnuts are starchy and contain 28g of carbs per 100g, which can quickly exceed daily carb limits.
Are boiled chestnuts gluten-free?
Yes, European chestnuts are naturally gluten-free. They are a safe and healthy option for individuals with celiac disease or gluten sensitivities and are often used as a whole-food substitute for grains.
What do boiled or steamed chestnuts taste like?
Boiled chestnuts have a mild, sweet, and nutty flavor with a texture similar to a dense sweet potato or a roasted potato. They are softer and creamier than roasted chestnuts, which tend to be firmer and smokier.
How should I store boiled or steamed chestnuts?
Once cooked, chestnuts should be kept in an airtight container in the refrigerator, where they will stay fresh for 3 to 5 days. For longer storage, you can freeze them in a freezer-safe bag for up to six months.
How can I tell if boiled chestnuts have gone bad?
Spoiled chestnuts may develop a slimy surface, visible mold, or a sour, fermented odor. Because they have a higher water content than other nuts, they are more prone to spoilage and should be checked carefully if stored for several days.
What are the best ways to use boiled chestnuts in cooking?
They are incredibly versatile and can be eaten as a snack, added to holiday stuffings, tossed into stir-fries, or blended into creamy soups. Their soft texture also makes them ideal for mashing into purees for desserts or spreads.
Why are chestnuts unique compared to other nuts like almonds or peanuts?
Chestnuts are unique because they are the only nuts that contain a significant amount of Vitamin C. Additionally, they function nutritionally more like a complex carbohydrate or a tuber than a typical high-fat oilseed.
