Nutrition for Chestnut

Calories, Protein, Vitamins and More

image of chestnut source

Chestnut Nutrition Summary

One cup of chestnut (143 grams or 0.3 lb) contains 350 calories and 4.5 grams of protein. Chestnut consist of 41% water, 53% carbohydrates, 3% protein, and 2% fat.

Chestnut is an excellent source of many nutrients, including carbohydrates, dietary fiber, Vitamin C, calcium, potassium and Vitamin B6. It also contains significant amounts of iron, magnesium, thiamin, riboflavin, folate, manganese, zinc, copper and phosphorus.

In one cup of chestnut:

  • Calories: 350
  • Protein: 4.5 g
  • Sugar: 15.2 g
  • Dietary fiber: 7.3 g
  • Fat: 3.1 g, (Saturated: 0.6 g)
  • Sodium: 2.9 mg
There is no significant amounts of cholesterol in chestnut.

See the Chestnut Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Nuts, chestnuts, european, roasted.

Calories in Chestnut

Chestnut has 350 calories per cup or 245 calories for every 100 grams. Most of its calories are from carbohydrates.

87% of calories in chestnut are from carbohydrates, 8% of calories are from fat and 5% of calories are from protein.

Calories from Carbs

The majority, or 87% of the calories in chestnut are from carbohydrates. The carbs in chestnut are mostly in the form of dietary fiber and sugar (32% and 68%). An excellent high-fiber food, a single cup of chestnut contains 29% of recommended daily values or 7.3 grams of dietary fiber.

  • Dietary fiber: 7.3 g
  • Sugar: 15.2 g
There is no significant amounts of starch in chestnut.

Calories from Fat

A small portion, or 8% the calories in Chestnut are from fat. Chestnut has a moderate amount of total fat, with 3.1 grams or 5% of recommended daily values per cup. Most of the fat in chestnut are healthier unsaturated fats.

Chestnut is cholesterol free and trans-fat free.

  • Total fat: 3.1 g
  • Saturated fat: 0.6 g
  • Monounsaturated fat: 1.1 g
  • Polyunsaturated fat: 1.2 g
There is no significant amounts of cholesterol or trans fat in chestnut.

Omega-3 and Omega-6 in Chestnut

Chestnut is a source of healthy omega-3 fatty acids, containing a total of 0.13 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.13 g
Also a good source of omega-6 fatty acids, every cup of chestnut contains a total of 1.1 grams of omega-6. In addition, a large portion of the omega-6 in chestnut comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 1.11 g
The omega-6 to omega-3 ratio in chestnut is 8.5: 1.

Calories Similar to Chestnut

Some other nuts or seeds with similar calories to chestnut by weight:

Protein in Chestnut

A great source of protein, a single cup of Chestnut contains 9% of recommended daily values or 4.5 grams of protein. In addition, chestnut contains significant amounts of all 9 essential amino acids.

  • Protein: 4.53 g
  • Tryptophan: 0.05 g
  • Threonine: 0.16 g
  • Isoleucine: 0.18 g
  • Leucine: 0.27 g
  • Lysine: 0.27 g
  • Methionine: 0.11 g
  • Phenylalanine: 0.19 g
  • Valine: 0.25 g
  • Histidine: 0.13 g

Protein Similar to Chestnut

Some other nuts or seeds with similar amounts of protein to chestnut by weight:

Vitamins and Minerals in Chestnut

An good source of many nutrients, chestnut contains abundant amounts of Vitamin C, calcium, potassium and Vitamin B6. In fact, a single cup of chestnut contains 55% of recommended daily values or 0.7 milligrams of Vitamin B6. Also an excellent source of Vitamin C, a single cup of chestnut contains 50% of recommended daily values or 37.2 milligrams of Vitamin C.

Vitamins in chestnut (1 cup):
  • Vitamin a: 1.4 ug
  • Thiamin: 0.3 mg
  • Riboflavin: 0.3 mg
  • Niacin: 1.9 mg
  • Vitamin b6: 0.7 mg
  • Vitamin c: 37.2 mg
  • Vitamin e: 0.7 mg
  • Folate: 100.1 ug
  • Vitamin k: 11.2 ug
Minerals in chestnut (1 cup):
  • Calcium: 41.5 mg
  • Potassium: 846.6 mg
  • Iron: 1.3 mg
  • Magnesium: 47.2 mg
  • Zinc: 0.8 mg
  • Selenium: 1.7 ug
  • Phosphorus: 153 mg
  • Copper: 0.7 mg
  • Manganese: 1.7 mg
  • Choline: 2.1 mg
There is no significant amounts of pantothenic acid or vitamin b12 in chestnut.

Similar to Chestnut for Vitamin B6

Here are some other nuts or seeds with similarly abundant amounts of Vitamin B6 to chestnut:

Flavonoids and Carotenoids in Chestnut [3]

Chestnut contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin. In one cup of chestnut:

  • beta-carotene: 20 ug
  • lutein + zeaxanthin: 19 ug

Chestnut Nutrition Chart


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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Chestnut in Cooking

Chestnut is in the top 25% most popular ingredients for recipes. Most recipes call for one or two cups of chestnut.

Friends and Relatives of Chestnut

Foods commonly cooked with chestnut:

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