Group · Starchy foods
Chestnut
The chestnut is the fruit of the sweet chestnut tree, long known as the “bread” tree in many mountain regions. Although it looks like a nut, it is classed as one of the starchy foods because of its richness in carbohydrates and its filling effect. It is eaten roasted, boiled, as flour, as a cream or as marrons glacés, depending on the use. With around 123 kcal per 100 g, it remains a much-loved autumn food, prized for its natural sweetness and melting texture. A source of complex carbohydrates, minerals and B vitamins, the chestnut provides energy and goes as well with savoury dishes as with sweet ones. An interesting option in a varied diet.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 123 kcal |
| Kilojoules | 518 kJ |
| Protein | 2,4 g |
| Carbohydrate | 23 g |
| Fat | 1,4 g |
| Fibre | 4,5 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Copper0,47 mg47 %
- Manganese0,85 mg43 %
- Potassium715 mg36 %
- Vitamin C26,7 mg33 %
- Vitamin B60,23 mg16 %
- Magnesium54 mg14 %
- Phosphorus99 mg14 %
- Vitamin B10,15 mg14 %
- Vitamin B9dietary folate equivalents38 µg
See the other 9 nutrients
- Iron1,73 mg12 %
- Vitamin B20,1 mg7 %
- Calcium46 mg6 %
- Vitamin B50,32 mg5 %
- Vitamin B30,73 mg5 %
- Selenium2,2 µg4 %
- Zinc0,25 mg3 %
- Vitamin A0,83 µg0 %
- Iodine0,1 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Chestnuts are best enjoyed from October to December, when they are in full season. To benefit from their nutritional values without overdoing it, aim for a portion of about 100 g cooked as a side, the equivalent of around ten chestnuts depending on size. You can roast them in the oven or in a pan after scoring them, boil them for a softer texture, or use them as flour for gluten-free flatbreads and bakes.
In terms of nutrients, the chestnut stands out for its complex carbohydrates (over 23 g per 100 g), which make it a source of steady energy. It provides potassium, magnesium, copper, manganese and B vitamins, notably B9. Naturally gluten-free, it is an interesting alternative if you are watching this aspect, as explained in our article to help you understand gluten intolerance.
In the kitchen, chestnuts lend themselves to many uses: silky soup, poultry stuffing, a side for game, or sweet versions such as chestnut cream. They pair well with mushrooms, squash and meat. To vary your sources of starchy foods, you can alternate with other options such as quinoa or baked sweet potato, which also offer good-quality carbohydrates.
Tips for active people: thanks to its carbohydrates, the chestnut is a good source of energy before endurance exercise or as a recovery snack. You can work it into a post-workout homemade mash to replenish your glycogen stores. Remember to complete your meal with a source of protein, though, as chestnuts contain little. For tasty ideas, see our protein snack recipes.
Weight control: at nearly 123 kcal per 100 g, the chestnut is more calorific than most vegetables. If you are aiming to lose weight, moderate your portions and limit sweet, buttery preparations such as marrons glacés or chestnut cream, which push up the calories. Favour roasted or boiled versions with no added fat. To see where the chestnut fits among your choices, you can explore the starchy foods family and compare values in the food calorie table.