Chestnuts roasting on an open fire means one thing: Christmas. It's literally the first line of the "The Christmas Song," but the holiday staple deserves a spot in more than just carols and stuffing. These starchy nuts pack in a surprising dose of fiber, vitamin C, and important minerals like copper and potassium. Here's exactly what's inside those tough hulls.
Nutrition Facts
Galil Organic Whole Roasted Chestnuts
Serving Size: 1 ounce, roasted
- 70 calories
- 0.6 g total fat
- 15 g carbohydrates
- 1.4 g dietary fiber (5%)
- 3 g sugar
- 0.9 g protein
- vitamin C 12% DV
- vitamin B-6 5% DV
- copper 7% DV
- manganese 17% DV
- potassium 4% DV
- magnesium 2% DV
Health Benefits of Chestnuts
Unlike most other nuts, chestnuts contain little protein or fat and chiefly provide complex carbs. That doesn't mean they skimp on essential nutrients: Chestnuts supply vitamins and minerals that benefit your body from head to toe.
The fiber improves digestion.
Just 10 roasted chestnuts include 17% of what you need for the day — a major plus considering most of us don't get nearly enough. Americans eat on average about 16 grams of fiber per day, half of the recommended amount of 25 to 30 grams. Fiber in plant-based foods like nuts can help maintain GI health, lower LDL (or "bad") cholesterol levels, and contribute toward a healthy weight by filling you up, according to the Mayo Clinic.
The complex carbs will you keep you energized longer.
While almonds and peanuts pack in the protein, chestnuts predominantly contain complex carbohydrates, which your body digests slowly for a stable energy source. Foods high in fiber and complex carbs also have a less immediate effect on blood sugar, reducing potential spikes, the Harvard T.H. Chan School of Public Health Nutrition Source states.
It's important to score chestnuts before roasting so they don't explode from internal pressure.
The vitamin C contributes to healthy tissues.
While it's more famous for boosting your immune system, vitamin C actually supports the formation of blood vessels, cartilage, muscle, and collagen throughout your body. The antioxidant also protects your cells against the damaging effects of free radicals and aids in the absorption and storage of iron.
Copper helps form red blood cells.
Like vitamin C, this trace mineral supports the health of your blood vessels, nerves, immune system, and bones and assists in iron absorption, according to the U.S. National Library of Medicine. About 10 roasted chestnuts supply 21% of the recommended daily amount.
How to Eat Them
"While they’re lower in fat and protein compared to other tree nuts and legumes, chestnuts make for an easy-to-use ingredient that's also nutritious and, despite their association with the whole 'holiday feast' season, actually relatively low in calories," says Jaclyn London, MS, RD, CDN, Nutrition Director at the Good Housekeeping Institute. "They’re great for grinding into flour; using as a swap for croutons in salads; topping soups, stews, and stir frys; or eating as a snack in their own right."
To get the best benefits, skip the sweetened chestnut purees or syrup-filled jars and choose pre-cooked kinds without added ingredients. Or buy 'em fresh and try roasting or boiling the nuts yourself. (FYI: Water chestnuts and horse chestnuts are different things altogether.)
Besides the traditional salads, stuffings, and soups, chestnuts pair well with pretty much all of your favorite fall and winter flavors, including apples, cabbage, Brussels sprouts, turkey, pork, sage, thyme, and mushroom.
Caroline is a writer and editor with almost a decade of experience. From 2015 to 2019, she held various editorial positions at Good Housekeeping, including as health editor, covering nutrition, fitness, wellness, and other lifestyle news. She's a graduate of the Medill School of Journalism and dreams of the day Northwestern will go back to the Rose Bowl.
FAQs
Chestnuts can also help improve your digestion. These nuts are a good source of fiber, which helps keep you regular and supports the growth of healthy bacteria in your gut. Chestnuts are also gluten-free, which makes them a healthy choice for people with celiac disease.
Are chestnuts good for digestion? ›
Chestnuts and their nutrients may help improve heart health, blood sugar control, weight loss, inflammation, and digestive health, and may have potential anticancer properties. Not to mention, chestnuts are delicious, versatile, and easy to add to your diet.
How many chestnuts should you eat a day? ›
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.
Are chestnuts hard on the stomach? ›
Raw chestnuts are safe for most people to eat, but because they contain tannins, they may cause digestive disturbance and nausea in some individuals.
Are roasted chestnuts easy to digest? ›
In addition, chestnuts are very easy to digest, which is why they are especially interesting for people who sleep poorly in the evening after late meals.
Who should not eat chestnuts? ›
Raw chestnuts are safe to eat for most people. However, they do contain tannic acid, which means they could cause stomach irritation, nausea, or liver damage if you have liver disease or experience a lot of kidney problems.
What is the best nuts for digestion? ›
The best nuts for easiest digestion are cashews, walnuts, and almonds- for their array of vitamins, minerals, and their combination of insoluble and soluble fiber. If you have digestive issues, some nuts high in fiber can help you improve your digestive health.
What is the healthiest way to eat chestnuts? ›
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.
Are chestnuts anti-inflammatory? ›
Chestnuts are loaded with dietary fiber, which encourages the growth of healthy bacteria in the intestines. Dietary fiber also stimulates a wave-like motion in the intestines, helping your body with bowel movements and preventing inflammation and discomfort.
Are chestnuts full of sugar? ›
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.
Horse chestnut products can sometimes cause side effects such as dizziness, headache, stomach upset, and itching. Raw horse chestnut seed, bark, flower, and leaf contain esculin and are unsafe to use.
Why do people not eat chestnuts anymore? ›
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.
Are chestnuts good for IBS? ›
A serving size of 168g (or 20 chestnuts, boiled) is low in FODMAPs and should be more tolerable for the vast majority of those with IBS. Larger servings over 295g (35 chestnuts) contain moderate amounts of Oligos-fructans and GOS, so intake should be limited.
Are chestnuts good for the kidneys? ›
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. Chestnut tea has the effect of alleviating the symptoms of asthma and bronchitis, and can be eaten in soups and salads.
Is chestnut good for hair? ›
Hair is damaged by dyes, hair irons, hair dryers and chemical treatments that make hair weak and brittle, hindering its ability to retain water. The chestnut extract is said to repair and protect hair from this daily damage without causing buildup and is said to impart a glossy look to hair.
Are chestnuts good for blood pressure? ›
As discussed earlier, chestnuts contain potassium and this is one of the most important minerals when it comes to lowering blood pressure. Potassium acts as a vasodilator, which helps in increasing the general blood flow, therefore decreasing the overall pressure.
Do chestnuts cause bloating? ›
About calories, per 100g (fresh and raw) we assume 200 calories, however, go down to 120 if we decide to eat them boiled. Eating too many chestnuts can have unpleasant side effects such as the formation of air into the stomach (flatulence) and bloating.
What are the cons of chestnut? ›
Yes, They're Good, but They Should be Well-Cooked!
Therefore, the oligosaccharides in chestnuts continue fermenting in the colon because the enzymes cannot break them down. Please remember that individuals suffering from colitis, abdominal bloating, and frequent stomachaches should avoid eating chestnuts.
Are chestnuts healthier than almonds? ›
Chestnut Benefits
Chestnuts are mostly carbohydrates. Because carbohydrates have fewer calories per gram than fat—4 calories vs. 9 calories—chestnuts are far lower in calories than other nuts. A half-cup of chestnuts has 175 calories compared with 414 calories for a half-cup of almonds.
