Are Chestnuts Good for You? Nutrition & Healthy Eating (2024)

FAQs

Are Chestnuts Good for You? Nutrition & Healthy Eating? ›

In just half a cup of chestnuts, you get decent amounts of the mineral manganese, which is important for cell function and bone health and copper, a mineral that helps the body form red blood cells. It also supplies vitamin C, folate, and potassium and has 3.6 grams of fiber—13 percent of the amount you need daily.

Chestnuts remain a good source of antioxidants, even after cooking. They're rich in gallic acid and ellagic acid—two antioxidants that increase in concentration when cooked. Antioxidants and minerals like magnesium and potassium help reduce your risk of cardiovascular issues, such as heart disease or stroke.

Compared to most nuts, chestnuts are lower in protein, fat and calories. Yet, one serving (about ten nuts) contains 36% DV (Daily Value, based on 2,000 calories per day) of antioxidant vitamin C, 17% DV of satiating dietary fiber, and a full 50% DV of manganese for healthy bones.

Chestnuts have certain nutritional characteristics similar to those of cereals. Even though they do not contain gluten, they do have a high content of sugars, especially starch. Chestnuts are rich in fiber, as well as mineral salts such as potassium, phosphorus, and small quantities of iron.

American chestnut is safe for most people in the amounts found in food and beverages. It is not known if American chestnut is safe in the larger amounts typically used as medicine. American chestnut might cause some side effects such as stomach and intestinal problems, kidney and liver damage, and certain cancers.

Cooking them before you eat them, though not required, is strongly recommended, says Applegate. “It makes the starch more digestible.” The best cooking method depends on how you plan to use them, Kamp says. For snacks and salads, you want to keep the chestnuts dry, so roasting is her pick.

Chestnuts have therapeutic properties, and due to their high energy value, they are especially recommended for athletes and children. They help with kidney problems and digestion.

Chestnuts are a good source of dietary fiber, which can help lower blood cholesterol levels. Additionally, while you might think you can only get vitamin C from berries and veggies, chestnuts are also rich in vitamin C, which helps support a healthy immune system.

Certain people with severe intestinal issues, kidney problems, liver disease, and those who are pregnant, should avoid raw chestnuts. These nuts are usually boiled or roasted before eating due to the high levels of tannic acid.

Chestnuts are also a good source of potassium, providing 11% of your daily needs. Potassium is important for a healthy heart and helps regulate your blood pressure ( 10 , 11 ).

Who eats the most chestnuts? ›

The majority of chestnut consumption occurs in Asia and Europe, specifically China and Italy. China consumes 1.6 million metric tons, or 80% of the global share of production. Italy is the largest importer, making up 15.9% of the total global import volume (OEC, 2022).

Figs, prunes, and chestnuts

As mentioned earlier, any foods that have carbohydrates that your body did not or cannot digest down (such as fiber, which each of these items contain) causes gas, says Dr. Lee.

The disease was ultimately traced back to a variety of Asian chestnut that had been imported to Long Island, but by then it was too late. The blight spread, and within 40 years, nearly every American chestnut was dead. Other varieties of chestnut are still eaten all over the world, just as they have been for centuries.

Improves cardiovascular health

They reduce any inflammation in the body which reduces any risk of strokes, heart attacks, blood clots, arthrosclerosis and coronary disease. People with a history of heart disease in the family can benefit by eating a handful of these delicious nuts every day.

You can eat as many chestnuts as you want as long as they are boiled/cooked properly but preferably boiled then roasted.

Packed with nutrients

Despite their small size, chestnuts are packed with a variety of nutrients. A 10-kernel (84-gram) serving of roasted chestnuts provides the following ( 1 ): Calories: 206. Protein: 2.7 grams.

They are low in fat and high in Vitamin C and are more similar to fruits than true nuts. Chestnuts are not only delicious to eat but also rich in diverse nutrients that have been linked to several health benefits. From weight loss to heart health, they have been proven to help in all sorts of departments.

For small and medium chestnuts, roasting is a great way to prepare chestnuts. Roasted chestnuts can be eaten as is (try not to), added into dishes like stir fry, stew, salad, or pasta, or blitzed to make chestnut cream or soup. Soak the chestnuts in water for 30-60 minutes.

If they are undercooked or poorly prepared (often the case when roasting), the starch remains raw, potentially leading to digestive issues. If this substance is not well toasted, it may create the classic heavy feeling in the stomach, accompanied by bloating and sometimes pain.