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Chestnuts nutrition facts

Starshy, sweet, rich in flavor, chestnuts are popular cool-season edible nuts of the northern hemisphere origin. The nuts are native to the hilly forests of China, Japan, Europe, and North America. Botanically, they belong to the beech or Fagaceae family, in the genus: Castenea. Scientific name: Castanea sativa.

Castaneas are very large deciduous trees. They are monoecious, bearing both male and female flowers (“catkins”), in the same tree. They have a remarkable survival history to narrate. Early in the 20th century, the once mighty American-chestnut tree was almost wiped out by pathogenic fungus chestnut blight (Cryphonectria parasitica). A renewed interest has been growing since then to revive native chestnut trees throughout of the USA.

chestnut catkins with burr japanese chestnuts
Castanea sativa. Note for flowers (catkins) with immature fruits (burrs).
Photo courtesy: selkovjr
Chestnuts-Japanese variety,
(C. crenata).
Photo: courtesy: kanko

Once pollinated, female flowers develop into large spiny burr or involucres, each enclosing about 2-3 edible kernels. The fruit is quite larger compared to other tree nuts like cashews, macadamia, etc. Each nut features smooth, glossy, dark-brown outer shell, 1-1.5 inch in diameter and weighing 8-12 g depending upon the species. Inside, its sweet and starchy kernel features outer brown but inner creamy white flesh.

Four main species of chestnut trees are being cultivated around the world for their nuts; Castanea sativa in Europe, C. dentata in North America, C.mollissima in China and C. crenata in Japan. United States is the chief importer of chestnuts from European Union, although China has been the largest exporter of nuts worldwide, especially to Japan.

Health benefits of chestnut

  • Chestnuts, unlike other nuts and seeds, are relatively low in calories, carry less fat, but are rich sources of minerals, vitamins and phyto-nutrients that immensely benefit health.

  • Another unique feature of chestnuts is that they chiefly made of starch in contrast to other seeds and nuts, which are high in calorie, protein, and fat. Chestnuts nutrition composition is, therfore, comparable to that of other staple starch foods such as sweet potato, sweet corn, potatoes, plantain, etc., Nevertheless; they are still good sources of minerals, vitamins and some good-quality protein than cereals and tubers.

  • They are a good source of dietary fiber; provide 8.1 g (about 21% of RDI) per 100 g. Fiber diet helps lower blood cholesterol levels by limiting excess cholesterol absorption in the intestines.

  • Chestnuts stand out from other edible nuts for their distinctive nutrition profile. They are exceptionally rich in vitamin-C. 100 g nuts provide 43 mg of vitamin C (72 % of DRI). Vitamin C is required for matrix formation in teeth, bones and blood vessels. Being a strong anti-oxidant, it offers protection from harmful free radicals.

  • Again, as in green-leafy vegetables, chestnuts are rich in folates, which is quite a rare but unique feature for nuts and seeds. 100 g nuts provide 62 µg of folates (or 15.5%). Folic acid is required for the formation of red blood cells, and DNA synthesis. Adequate consumption of food rich in folates during the peri-conception period helps prevent neural tube defects in the fetus.

  • Like true nuts, they too are rich source of mono-unsaturated fatty like oleic acid (18:1) and palmitoleic acids (16:1). Studies suggest that monounsaturated fats (MUFs) in the diet help lower total as well as LDL (bad cholesterol) and increase HDL (good cholesterol) levels within the blood. Mediterranean diet which is rich in dietary-fiber, MUFs, omega fatty acids and antioxidants help prevent coronary artery disease and strokes by favoring healthy blood lipid profile.

  • The nuts are an excellent source of minerals such as iron, calcium, magnesium, manganese, phosphorus and zinc, besides providing a very good amount of potassium (518 mg / 100 g). Potassium helps counter hypertensive action of sodium, lowers heart rate and blood pressure. Iron helps prevent microcytic-anemia. Magnesium and phosphorus are important components of bone metabolism.

  • Further, they are also rich in many important B-complex groups of vitamins. 100 g of nuts provide 11% of niacin, 29% of pyridoxine (vitamin B-6), 100% of thiamin, and 12% of riboflavin.

  • Chestnuts, like hazelnuts and almonds, etc., are free from gluten. And for the same reason, they are one of the popular ingredients in the preparation of gluten-free food formulas intended for use in gluten-sensitive, wheat allergy, and celiac disease patients.

  • Chinese chestnuts (C. mollissima) are good in vitamin A; provide 202 IU per 100 g.

Selection and storage

chestnuts in South Korean market
Chestnuts in a market.

Chestnuts are cool season crops; available in the markets from October through March, peaking in December. In Asia and Europe, they even now harvested and processed employing traditional methods.

In the stores, choose big sized, fresh nuts. Since they are rich in starch and fewer fats than most other nuts, they tend to spoil rather quickly if exposed to air and excess humid conditions for a longer period. To verify freshness, cut open some sample nuts and check for heavy, meaty, creamy-white kernel inside since oftentimes it is difficult to find out damaged nuts by their external outlook. Avoid those with greenish mold developed between the convoluted folds, kernel and its outer shell.

Chestnuts should be treated more like vegetables and fruits than nuts when it comes to their storage. Once at home, pack them and store inside the refrigerator, set with high relative humidity where they remain fresh for a few weeks.

Preparation and serving methods

Chestnuts are pleasantly sweet and flavorful. In the olden times, the native Americans treated chestnuts as their staple foods, employed them much like modern-day potatoes.

Here are some serving tips:

  • Enjoy them raw, boiled or roasted. To roast, make few, small incisions over the dome-side to prevent them from busting.

  • In Japan, steamed chestnut rice (kurigohan) is a popular autumn dish. In Korea, a kind of sweet dessert known as yaksik is prepared using chestnuts, jujube fuirts and pine nuts mixed with glutinous rice for the new year celebrations.
  • The nuts are used as one of the main ingredients in poultry stuffing, especially in the Thanksgiving turkey.

  • Chestnut flour is also favored in many Tuscany recipes such as polenta, sweet breads, biscuits, cakes, soups and ice-cream.

  • Marron glace is extremely popular in Europe where large sized, high quality European chestnuts (marrone di lucerna ) used. To prepare marron glace or glazed chestnuts, the nuts are soaked in water, then dipped and heated in gradual concentration of sugar-vanilla syrup for several days. Thus candied nuts are then subjected to dry under heat/sunlight before packing.

  • They are also used to make chestnut butter-cream.

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Further Resources:

1. USDA National Nutrient Database.

2. Stanford School of Medicine Cancer information Page- Nutrition to Reduce Cancer Risk.

3. University of Kentucky-college of agriculture.

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