Calories in Chestnuts: Full Nutrition Breakdown

Chestnuts are a uniquely starchy tree nut that stands apart from all other common nuts due to their remarkably low fat content and high carbohydrate composition. One ounce of roasted European chestnuts provides approximately 70 calories, 0.9 grams of protein, and just 0.6 grams of fat — making them nutritionally more similar to a grain or root vegetable than to a typical tree nut. Chestnuts are a good source of vitamin C (unusual for a nut), manganese, copper, and vitamin B6, and they have been a dietary staple in Europe, Asia, and parts of North America for thousands of years.

Calories by serving size:

Chestnuts are the only commonly consumed nut that is high in carbohydrates (about 53 grams per 100 grams) and low in fat (about 2 grams per 100 grams), giving them a dramatically different nutritional profile from almonds, walnuts, or pecans. Their starchy composition means they have historically been ground into flour and used as a grain substitute in gluten-free baking, particularly in Italian, French, and Korean cuisines. Chestnuts are also notable for containing vitamin C — about 26 milligrams per 100 grams of roasted chestnuts, or roughly 29 percent of the daily value — a nutrient virtually absent from other nuts.

Frequently Asked Questions (FAQ)

Why are chestnuts so much lower in calories than other nuts?

Chestnuts contain only about 2 grams of fat per 100 grams, compared to 50 to 75 grams of fat in most other tree nuts. Since fat provides 9 calories per gram versus 4 calories per gram from carbohydrates and protein, this dramatic difference in fat content is the primary reason chestnuts have roughly one-third the calories of almonds, walnuts, or cashews per unit of weight. Chestnuts make up their mass with starch and water instead of fat, giving them a soft, mealy texture when cooked that is completely unlike the crunchy or creamy texture of higher-fat nuts. At 245 calories per 100 grams, chestnuts are closer in calorie density to cooked rice or potatoes than to other members of the nut family.

Can chestnuts be eaten raw?

While chestnuts are not toxic when raw, they are generally not eaten uncooked because raw chestnuts are hard, starchy, and difficult to digest, with a tannic flavor that most people find unpleasant. Cooking — whether roasting, boiling, or steaming — softens the starch, develops a sweet and nutty flavor, and makes the nutrients more bioavailable. The traditional method of scoring an X on the flat side and roasting at 425 degrees Fahrenheit for 15 to 20 minutes makes them easy to peel and brings out their characteristically sweet, chestnut flavor. Boiled chestnuts tend to be softer and moister, making them ideal for pureeing into soups, stuffings, or desserts.

Are chestnuts gluten-free?

Yes, chestnuts are naturally gluten-free and have been used as a flour substitute in gluten-free baking for centuries. Chestnut flour is a traditional ingredient in Italian cuisine (used in castagnaccio, necci, and other dishes) and produces baked goods with a subtly sweet, nutty flavor and tender crumb. Because chestnut flour is higher in carbohydrates and lower in protein and fat than wheat flour, it behaves differently in recipes and is often blended with other gluten-free flours (such as rice flour or tapioca starch) to achieve the desired texture. It is a good option for people with celiac disease or gluten sensitivity who want to add variety and nutrition to their gluten-free baking.

How do chestnuts compare to other nuts nutritionally?

Chestnuts are nutritionally unique among nuts — they are the only common nut that is high in carbohydrates and very low in fat and protein. While one ounce of almonds provides 6 grams of protein and 14 grams of fat, the same amount of chestnuts offers less than 1 gram of protein and less than 1 gram of fat. On the positive side, chestnuts provide more vitamin C than any other nut, are lower in calories, and their starchy composition means they can serve as an energy source similar to whole grains. They lack the high levels of vitamin E, selenium, and healthy monounsaturated fats found in other nuts, so they fill a different nutritional niche.

What is the difference between chestnuts and horse chestnuts?

It is important not to confuse edible sweet chestnuts (genus Castanea) with horse chestnuts (genus Aesculus), which are toxic to humans. Horse chestnuts, also called conkers, contain aesculin, a toxic compound that causes gastrointestinal distress, muscle weakness, and potentially more serious effects if ingested in significant amounts. Visually, the two can be distinguished by their outer casing: sweet chestnuts have a spiny, hedgehog-like burr, while horse chestnuts have a smoother shell with fewer, larger spikes. Sweet chestnuts also have a pointed tip with a small tassel, whereas horse chestnuts are rounder and smoother. When in doubt, always purchase chestnuts from a reputable food source rather than foraging wild specimens.