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Chestnut (raw, shell on) Calories
Chestnut (raw, shell on)
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Chestnut (raw, shell on) (60 g) has 102 calories. That works out to 170 calories per 100 g. It contains 22.2 g of carbs, 1.4 g of protein, 1.1 g of fat and 4.2 g of fiber. Its 0.8 mg of Manganese covers 34% of the Daily Value. Its glycemic index is 54 (medium), so it raises blood sugar at a moderate pace.
Chestnut (raw, shell on) Nutrition Facts
Selected: 3 piece (medium) · 60 g
102
KCAL / 60G
Carbs
22.2g
· 8% DV
Protein
1.4g
· 3% DV
Fat
1.1g
· 1% DV
Fiber
4.2g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 85% · Protein 5% · Fat 10%
Chestnut (raw, shell on) nutrition facts table · 3 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1.8 mg | 0% |
| Total carbohydrate | 22.2 g | 8% |
| Fiber | 4.2 g | 15% |
| Protein | 1.4 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Chestnut (raw, shell on)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 51 kcal |
| 1 piece (small) | 20 g | 34 kcal |
| 1 piece (large) | 40 g | 68 kcal |
| 3 piece (medium) | 60 g | 102 kcal |
| 100 g | 100 g | 170 kcal |
| 5 piece (large) | 100 g | 170 kcal |
| 1 cup (whole) | 150 g | 255 kcal |
| 10 piece (large) | 200 g | 340 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Chestnut (raw, shell on)
Can you eat chestnuts raw?
Yes, edible chestnuts can be eaten raw, but they are firm and tannic, which can make them less pleasant and harder to digest. Cooking softens them and brings out their sweeter, milder flavor.
How do you roast chestnuts in the oven?
Rinse the chestnuts, cut an X through the shell on the rounded side, and spread them on a baking tray. Roast in a preheated oven until the shells curl back and the flesh is tender, then peel while still warm.
Why do chestnuts need to be scored before roasting?
Scoring gives steam a way to escape as chestnuts heat up, reducing the chance that the shells will burst. Cut through the shell and inner skin, but take care not to cut deeply into the flesh.
Are chestnuts and horse chestnuts the same thing?
No. Edible chestnuts come from Castanea trees, while horse chestnuts are a different plant and are toxic if eaten. Don’t eat a wild nut unless you can confidently identify it as an edible chestnut.
How can you tell if chestnuts are fresh or wormy?
Fresh chestnuts usually feel firm and heavy for their size, with smooth, glossy shells. Small holes can indicate insects, while mold, a musty smell, or a soft, shriveled shell are signs to discard them.
How do you peel chestnuts easily?
Score the shells, cook the chestnuts, and peel them while they are still warm. If you’re peeling a batch, keep the unpeeled ones covered with a clean towel so they stay warm and the shells remain easier to remove.
Can you boil chestnuts instead of roasting them?
Yes. Score the shells, simmer the chestnuts in water until the flesh is tender, and peel them while warm. Boiled chestnuts have a softer, moister texture than roasted ones and work well in soups and stuffings.
How should you store raw chestnuts?
Keep raw chestnuts in a breathable bag in the refrigerator rather than in a sealed, damp container. Check them regularly and discard any that become moldy, soft, or unpleasant-smelling.
Can you freeze chestnuts?
Yes, chestnuts freeze well. Score and freeze them raw, or cook and peel them before freezing; either way, pack them airtight and cook them thoroughly after thawing.
Can you eat the skin on chestnuts?
No, the hard outer shell and the thin, papery inner skin are both normally removed before eating. The inner skin can cling to the flesh, so peeling chestnuts while warm usually makes it easier to take off.
Chestnut (raw, shell on) Vitamins & Minerals
Vitamins
Vitamin C
24mg · 27% DV
B1
0.14mg · 12% DV
B6
0.18mg · 11% DV
Folate
37.2µg · 9% DV
Minerals
Manganese
0.78mg · 34% DV
Copper
0.27mg · 30% DV
Potassium ⭐
300mg · 9% DV
Phosphorus
42mg · 6% DV
Sodium
1.8mg · 0% DV
Chestnut (raw, shell on) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chestnut (raw, shell on)
To burn the 102 calories in 3 piece (medium) (60 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Chestnut (raw, shell on)?
Chestnut (raw, shell on) refers to the edible seed of the chestnut tree, enclosed in a hard outer shell and a thin inner skin. Unlike oily tree nuts, chestnuts are starchy and mildly sweet. They grow in temperate regions and are commonly roasted or boiled; once cooked and peeled, they may also be added to soups, stuffings and purées. Raw chestnuts are firm and can be awkward to peel, so they are usually cooked before serving.
They provide mainly carbohydrate and fibre: 100 g contains 37 g carbohydrate and 7 g fibre. Score the shell before roasting to let steam escape and make peeling easier. Their gentle sweetness pairs well with savoury autumn dishes as well as fruit.
How Nutritious Is Chestnut (raw, shell on)?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Chestnut (raw, shell on) Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Chestnut (raw, shell on) Contain Allergens?
No known major allergens
Which Diets Is Chestnut (raw, shell on) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chestnut (raw, shell on) Fat Profile
SATURATED
0.21g
MONOUNSATURATED
0.42g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.