Calorie Chart / Fruits / Sweet chestnut
How Many Calories Are in Sweet chestnut?
Calculation of the nutritional value & Recommended Dietary Intake of Sweet chestnut
For g and a calorie requirement of kcal
| Calories 45 kcal | Proteins 0.5 g | Lipids 0.8 g | Carbohydrates 9.1 g |
| 2% | 1% | 1% | 3% |
Health benefits of Sweet chestnut
Sweet chestnut - 100g
Calories 180 kcal
Proteins 2 g
Lipids 3 g
Carbohydrates 36.5 g
With around 180 calories per 100 g, sweet chestnut is considered a moderate-calorie food: richer in energy than most fresh fruits, but lighter than cereals or nuts that exceed 300 calories. Its calories come mainly from complex carbohydrates (36.5 g/100 g), making it a slow-release source of fuel that limits sudden blood-sugar peaks.
Sweet chestnut supplies appreciable amounts of vitamin C (rare for a starchy ingredient), several B-group vitamins (B1, B6 and folate) that help turn calories into usable energy, and minerals such as potassium, magnesium, manganese and copper. Its soluble fibre supports digestive comfort and may help lower LDL cholesterol – another indirect benefit that is independent of calories.
Despite its softly sweet taste, fat remains low (≈3 g/100 g) and plant proteins reach about 2 g/100 g, giving extra satiety for relatively few calories. Polyphenolic antioxidants found in the brown skin (pellicle) are being studied for supposed anti-inflammatory properties; evidence is promising but still "supposed".
Historically dubbed "the bread of the poor," chestnut trees sustained rural populations in Southern Europe for centuries when wheat was scarce. Knowing this background helps understand why so many traditional dishes balance nutritional density and calories with this versatile nut.
Tips for incorporating Sweet chestnut into a balanced diet
To enjoy the comforting taste of chestnut without blowing up your daily calories, start with a simple oven roast: score the shells, bake for 20 min at 200 °C and serve 40 g alongside green vegetables. This portion adds roughly 70 calories yet brings warm flavour and fibre.
For a festive main course, pair chestnut purée with a seared duck breast and steamed Brussels sprouts. The earthy sweetness balances the savoury meat while the vegetables keep overall calories in check.
Vegetarians can blend cooked chestnuts, vegetable stock and a spoon of mushroom cream into a velvety soup, then sprinkle cooked quinoa on top for extra proteins without excessive calories.
If you crave dessert, fold two roasted chestnuts into plain yogurt with a dash of cinnamon. You obtain a creamy treat of about 200 calories, far lighter than traditional marrons glacés.
Finally, think of seasonal mixes: diced chestnuts with cubes of roasted pumpkin and a touch of sage make a colourful side that keeps calories moderate and micronutrients high.
Frequently Asked Questions
- How many calories are in sweet chestnut?
- There are 180 kcal per 100 g.
- Is sweet chestnut suitable for weight-loss diets?
- Yes, provided you watch portions: its fibre curbs hunger, but 180 calories per 100 g is higher than most fruits, so limit yourself to 40–50 g (≈70–90 calories) as a snack.
- Do roasting or boiling change the calories?
- Water loss during roasting concentrates nutrients, so the same cooked weight shows slightly more calories than raw, whereas boiling keeps calories almost identical because chestnuts absorb some water.
- Are chestnuts gluten-free?
- Completely: chestnut flour can replace wheat flour for people with coeliac disease without altering calories significantly.
- How can athletes use chestnuts for energy?
- Before endurance training, 60 g of roasted chestnuts deliver roughly 110 calories of slow-release carbs plus potassium, supporting glycogen stores without heavy fat intake.
- What is a healthy daily portion?
- Most dietitians recommend 50–80 g (90–145 calories) for an adult, fitting easily into an 1,800 to 2,200-calorie meal plan.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
