
Episode 52 – Re-evaluating nut kilojoule labelling
March 2025. Listen here: And available everywhere you listen to podcasts: https://pod.link/thehealthyhandful About this episode Research indicates that the actual…
Chestnuts are quite different from other nuts, both nutritionally and culinarily. Nutritionally, they are closer to whole grains. And taste-wise, chestnuts have a sweet nutty taste, but a texture more like a baked potato.
Chestnuts have a unique nutritional make-up. They are lower in fat and have a higher water content than other nuts. Chestnuts are the only nuts that contain vitamin C and, compared to other nuts, contain the most carbohydrate, at around 32g/100g, and dietary fibre. Like other nuts, they provide plant protein.
Chestnuts contain a similar profile of vitamins and minerals to other nuts, but their higher water content means the concentration of these nutrients are lower.
A 30g serve is about 4 chestnuts.
Nutrient | Per 100g | Per 30g | |
---|---|---|---|
energy | |||
Energy (kJ) | 727 | 218 | |
macronutrients | |||
Protein (g) | 3.4 | 1.02 | |
Total fat (g) | 0.2 | 0.06 | |
Saturated fat (g) | 0.04 | 0.01 | |
Monounsaturated fat (g) | 0.07 | 0.02 | |
Polyunsaturated fat (g) | 0.08 | 0.02 | |
Omega 3 ALA | 10 | 3 | |
Carbohydrate (g) | 32.1 | 9.63 | |
Sugars (g) | 3.3 | 0.99 | |
Dietary fibre (g) | 14.9 | 4.5 | |
minerals | |||
Calcium (mg) | 18 | 5.4 | |
Copper (mg) | 0.4 | 0.12 | |
Iron (mg) | 0.7 | 0.2 | |
Magnesium (mg) | 30 | 9 | |
Manganese (mg) | 0.3 | 0.09 | |
Potassium (mg) | 468 | 140 | |
Selenium (ug) | 0 | 0 | |
Sodium (mg) | 1 | 0.3 | |
Zinc (mg) | 0.4 | 0.12 | |
vitamins | |||
Thiamin (mg) | 0.1 | 0.03 | |
Riboflavin (mg) | 0.02 | 0.01 | |
Niacin (mg eq) | 1.7 | 0.51 | |
Folate DFE (ug) | 58 | 17.4 | |
Vitamin B6 (mg) | 0.4 | 0.12 | |
Vitamin E (mg) | 0.5 | 0.15 | |
other | |||
Arginine (g) | 0.2 | 0.06 | |
Sterols (mg) | DU | DU | |
Polyphenols (mg) | 2756 | 827 |
Given their different profile compared to other tree nuts, the established health effects of chestnuts also differ. Chestnuts have been linked with:
Australian chestnuts are grown principally in the southern states of Australia, including Orange, Southern Tablelands, Blue Mountains and Batlow (New South Wales); Northern and Central Tasmania; North-east and Central, and East of Melbourne (Victoria); Adelaide Hills (South Australia); South-west (Western Australia). Around 70% of Australia’s production is located in the North East of Victoria.
According to Chestnuts Australia, there are many ways to prepare chestnuts. Before cooking, cut a shallow cross into the flat side of the shell, this prevents the nut from overheating and bursting while cooking. When boiling, cut in half across the width of the chestnut before cooking.
Preheat oven to 200°C (180°C fan-forced). Place prepared chestnuts onto a baking tray and bake for 15-20 minutes or until the shells split open.
Cut a shallow cross into the flat side of each chestnut. Place chestnuts on a tray under a moderate to hot grill or place directly on a barbecue grill. Cook for approximately 15-20 minutes or until the shells blacken and split open, turning every few minutes.
Place prepared chestnuts into a pan of cold water and bring to the boil. Simmer for 15-20 minutes or until the flesh is tender and easily separates from the shell.
Place 6-8 prepared chestnuts in a single layer on a microwave-safe plate. Cook, uncovered, on full power (850 watts or high) for 2-3 minutes or until the flesh is tender. Timing can vary depending on chestnut size and microwave power.
Once cooked, remove chestnuts from the heat and wrap in a clean tea towel for 5-10 minutes and then, while still warm quickly peel off the outer brown shell and remove the papery thin skin underneath.
Published March 27, 2024
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