Nuts, chestnuts, chinese, boiled and steamed
Whole food · Nut and Seed Products
Photo: Wikipedia
Chinese chestnuts, simply boiled or steamed, offer a soft, starchy interior with a subtly sweet, nutty flavor and a tender, mealy texture reminiscent of a sweet potato. Nutritionally, they are a carbohydrate-dense, low-fat energy source, providing a good amount of vitamin C and minerals like manganese and copper.
Calorie split: 8% protein · 88% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People cherish the comforting, mildly sweet taste and satisfying, hearty texture that makes it a beloved seasonal snack. Its versatility allows it to be enjoyed warm from a street vendor's cart, incorporated into savory dishes, or used in desserts, deeply embedding it in culinary traditions.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content can cause a significant blood sugar spike, making portion control important for those managing diabetes. They are also a common allergen and contain oxalates, which may be a concern for individuals prone to kidney stones. To counteract blood sugar impact, pair a small portion with a source of protein or healthy fat like yogurt or a handful of almonds.
Key benefits
- Good source of plant-based energy from complex carbohydrates.
- Naturally low in fat and cholesterol-free.
- Provides essential minerals like manganese and copper.
- Contains vitamin C, which is uncommon for a nut.
- Gluten-free and suitable for various dietary restrictions.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Unlike most nuts, Chinese chestnuts are notably low in fat (under 1%) and are one of the few nut sources that provide a significant amount of vitamin C.
Full nutrition (USDA data · scales with serving)
| Water | 61.6 g |
| Energy | 153 kcal |
| Energy | 640 kj |
| Protein | 2.9 g |
| Total lipid (fat) | 0.76 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 33.6 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 0.97 mg |
| Magnesium, Mg | 58.0 mg |
| Phosphorus, P | 66.0 mg |
| Potassium, K | 306 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 0.60 mg |
| Copper, Cu | 0.25 mg |
| Manganese, Mn | 1.1 mg |
| Vitamin C, total ascorbic acid | 24.7 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.12 mg |
| Niacin | 0.55 mg |
| Pantothenic acid | 0.38 mg |
| Vitamin B-6 | 0.28 mg |
| Folate, total | 46.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 46.0 ug |
| Folate, DFE | 46.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 7.0 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 138 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.11 g |
| SFA 16:0 | 0.10 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.40 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.38 g |
| MUFA 20:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.20 g |
| PUFA 18:2 | 0.18 g |
| PUFA 18:3 | 0.02 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.03 g |
| Threonine | 0.12 g |
| Isoleucine | 0.11 g |
| Leucine | 0.18 g |
| Lysine | 0.16 g |
| Methionine | 0.07 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.13 g |
| Tyrosine | 0.09 g |
| Valine | 0.15 g |
| Arginine | 0.29 g |
| Histidine | 0.08 g |
| Alanine | 0.14 g |
| Aspartic acid | 0.58 g |
| Glutamic acid | 0.37 g |
| Glycine | 0.13 g |
| Proline | 0.11 g |
| Serine | 0.13 g |
FAQ
How do boiled/steamed chestnuts differ from roasted ones?
Boiling or steaming results in a softer, moister, and more uniform texture throughout. Roasting typically yields a drier, more concentrated sweetness and a slightly firmer, sometimes chewier texture near the skin.
Are Chinese chestnuts the same as sweet chestnuts?
Yes, 'Chinese chestnut' (Castanea mollissima) is a species of sweet chestnut, the primary type consumed globally. It is distinct from the less palatable horse chestnut.
How should I store cooked chestnuts?
Refrigerate them in an airtight container for up to 3-4 days. They can also be frozen for several months, though the texture may become slightly softer upon thawing.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.53 kcal/g · 8% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.