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Chestnuts are the glossy brown nuts of trees in the genus Castanea, sold fresh in the shell in fall and winter, roasted on street corners, vacuum-packed and peeled, dried, or ground into flour. They taste sweet and starchy, closer to a baked sweet potato than to an almond. That difference is the key to chestnut nutrition: chestnuts are low in fat and high in carbohydrate, the opposite of most nuts. This guide covers USDA numbers for roasted chestnuts and other forms, answers the common question “are chestnuts nuts?”, explains chestnut allergy facts, and shows why horse chestnuts are a different, unsafe plant.
Peptide Labs does not sell chestnuts or chestnut products. This article is general nutrition information, not medical advice.
Key Takeaways
- Ten roasted European chestnuts have about 206 calories, 1.8 grams of fat and 4.3 grams of fiber in USDA data.
- Ounce for ounce, roasted chestnuts have well under half the calories of almonds, walnuts or pecans and a small fraction of the fat.
- Chestnuts supply vitamin C, which most nuts lack, plus copper, manganese and vitamin B6.
- Chestnut is not on the FDA list of tree nuts that count as major food allergens, but chestnut allergy exists and is linked to latex allergy.
- Horse chestnuts (Aesculus) are a different plant; NCCIH says the raw seeds are unsafe to eat.
What are chestnuts?
USDA lists three kinds of chestnuts: European (the sweet chestnut, Castanea sativa), Chinese and Japanese. They grow inside a spiny husk called a bur. Under the hard brown shell sits a thin, bitter inner skin, and under that the pale, starchy kernel. A 2022 review in the journal Foods describes the European chestnut as high in carbohydrate, mainly starch, and low in fat.
Water chestnuts are unrelated. They are a crisp vegetable used in stir-fries, and USDA files them with vegetables, while the Dietary Guidelines list them among the starchy vegetables. If crunch is what you are after, the jicama guide covers a root often used in their place.
Are chestnuts nuts?
In name and in the USDA database, yes: SR Legacy files every chestnut entry in its nut and seed products group as “Nuts, chestnuts.” Nutritionally, though, chestnuts behave more like a starchy food than like other tree nuts. The table compares one ounce (28.35 grams) of roasted chestnuts with the same weight of common nuts, all from USDA SR Legacy.
| Per 1 oz (28.35 g) | Calories | Fat | Protein | Carbs | Fiber | Vitamin C |
|---|---|---|---|---|---|---|
| Chestnuts, European, roasted | 69 | 0.6 g | 0.9 g | 15.0 g | 1.4 g | 7.4 mg |
| Almonds | 164 | 14.2 g | 6.0 g | 6.1 g | 3.5 g | 0 mg |
| Walnuts, English | 185 | 18.5 g | 4.3 g | 3.9 g | 1.9 g | 0.4 mg |
| Pecans | 196 | 20.4 g | 2.6 g | 3.9 g | 2.7 g | 0.3 mg |
| Hazelnuts | 178 | 17.2 g | 4.2 g | 4.7 g | 2.7 g | 1.8 mg |
| Cashews, raw | 157 | 12.4 g | 5.2 g | 8.6 g | 0.9 g | 0.1 mg |
Roasted chestnuts have well under half the calories of the other nuts per ounce, a small fraction of the fat and much less protein, but about two to four times the carbohydrate of the almonds, walnuts, pecans and hazelnuts. They are also the only one with meaningful vitamin C. So if you are comparing them with almonds, walnuts, pecans, hazelnuts or cashews, think of chestnuts as a different kind of food.
The legal answer is different again. The FDA notes in its food allergen labeling guidance that there is no universally accepted botanical definition of the term “tree nut.” Its list of tree nuts considered major food allergens, updated in January 2025, names 12, including almond, cashew, hazelnut, pecan, pistachio and walnut. Chestnut is not on it. That means a packaged food made with chestnut does not have to name it in a “Contains” statement, but chestnut must still appear by name in the ingredient list.
Chestnut allergy
Not being on the FDA list does not mean chestnut allergy is rare or mild. Research describes two patterns. A 2006 study of 12 people allergic to chestnut but not latex found their main trigger was a lipid transfer protein called Cas s 8. Chestnut allergy is also part of latex-fruit syndrome: a 2024 case report notes that about 30 to 50 percent of people allergic to natural rubber latex react to certain plant foods, with chestnut named alongside avocado, banana and kiwi. A 2007 study of 19 patients found true cross-reactivity between chestnut and latex mainly in those sensitized to a latex protein called profilin. If you have a latex allergy or react to chestnuts, see an allergist before eating them. The black walnut guide covers how the FDA tree nut list works in more detail.
Chestnut nutrition facts (USDA)
The table uses the USDA FoodData Central SR Legacy entry for roasted European chestnuts (FDC 170190). USDA gives a portion of 10 kernels at 84 grams. %DV is based on FDA Daily Values for adults.
| Nutrient | 10 roasted kernels (84 g) | %DV | 1 oz (28.35 g) |
|---|---|---|---|
| Calories | 206 | 69 | |
| Carbohydrate | 44.5 g | 16% | 15.0 g |
| Fiber | 4.3 g | 15% | 1.4 g |
| Total sugars | 8.9 g | 3.0 g | |
| Protein | 2.7 g | 5% | 0.9 g |
| Fat | 1.8 g | 2% | 0.6 g |
| Vitamin C | 22 mg | 24% | 7.4 mg |
| Potassium | 497 mg | 11% | 168 mg |
| Folate | 59 mcg DFE | 15% | 20 mcg DFE |
| Vitamin B6 | 0.42 mg | 25% | 0.14 mg |
| Copper | 0.43 mg | 47% | 0.14 mg |
| Manganese | 0.99 mg | 43% | 0.33 mg |
| Thiamin | 0.20 mg | 17% | 0.07 mg |
Chestnut calories come mostly from starch and some sugar, not fat. Ten roasted kernels supply nearly half the Daily Value for copper and manganese, a quarter for vitamin B6 and vitamin C, and a meaningful amount of potassium and folate. Protein is low, so chestnuts do not fill the protein role people often expect from nuts. For other sources of potassium, see our list of foods high in potassium.
Raw, boiled and roasted chestnuts compared
USDA lists several forms: European raw peeled (FDC 170575), boiled and steamed (FDC 170168) and roasted (FDC 170190), plus roasted Chinese (FDC 170573) and Japanese (FDC 168590) chestnuts. Compare them per 100 grams, since the weight of a chestnut changes with cooking.
| Chestnuts (per 100 g) | Calories | Carbs | Protein | Fat | Vitamin C | Potassium |
|---|---|---|---|---|---|---|
| European, raw, peeled | 196 | 44.2 g | 1.6 g | 1.3 g | 40.2 mg | 484 mg |
| European, boiled and steamed | 131 | 27.8 g | 2.0 g | 1.4 g | 26.7 mg | 715 mg |
| European, roasted | 245 | 53.0 g | 3.2 g | 2.2 g | 26.0 mg | 592 mg |
| Chinese, roasted | 239 | 52.4 g | 4.5 g | 1.2 g | 38.4 mg | 477 mg |
| Japanese, roasted | 201 | 45.1 g | 3.0 g | 0.8 g | 28.0 mg | 427 mg |
Roasted chestnuts are the most calorie-dense form per 100 grams, and boiled chestnuts the least. Raw chestnuts list the most vitamin C in USDA data, and roasted ones still keep a useful share. Chinese chestnuts have a little more protein than European ones. Packaged peeled chestnuts and chestnut flour vary, so check the Nutrition Facts label on the package.
How to make roasted chestnuts
- Score: cut an X through the flat side of each shell with a sharp knife so steam can escape; unscored chestnuts can burst in the oven.
- Roast: spread them cut side up on a baking sheet and roast until the shells curl back at the cuts and the kernels are tender.
- Steam: wrap the hot chestnuts in a towel for a few minutes; this loosens the shells.
- Peel warm: remove the shell and the papery inner skin while they are still warm; both get harder to remove as they cool.
- Use: eat them plain, add them to stuffing, soups and grain dishes, or puree them.
Horse chestnuts are not chestnuts
Horse chestnut (Aesculus hippocastanum), also called buckeye and sometimes Spanish chestnut, is a common ornamental tree. Its shiny seeds look much like sweet chestnuts but taste bitter. The National Center for Complementary and Integrative Health says the raw seeds, bark, flowers and leaves of horse chestnut are unsafe to take by mouth because they contain a toxic component. Do not forage chestnuts unless you are sure of the tree. If someone eats horse chestnut seeds, call Poison Help at 1-800-222-1222 in the US.
Chestnuts and gluten
Chestnuts are not a grain, and the 2022 Foods review describes the chestnut as one of the few fruits that do not contain gluten. Chestnut flour has been tested as an ingredient in gluten-free snacks and fresh pasta in a 2024 study. People with celiac disease should still check packaged chestnut products for a gluten-free label and talk to their clinician or dietitian.
Frequently Asked Questions
Are chestnuts nuts?
USDA files chestnuts with nuts, but they are low in fat and high in starch, unlike most nuts. The FDA does not list chestnut among the tree nuts it considers major food allergens.
How many calories are in roasted chestnuts?
USDA lists about 206 calories for 10 roasted European chestnuts (84 grams), or 69 calories per ounce.
Are chestnuts healthy?
They provide fiber, vitamin C, copper, manganese and vitamin B6 with little fat. They are mostly carbohydrate and low in protein, so they fit as a starchy food.
Can you eat chestnuts raw?
Raw peeled chestnuts appear in USDA data, but most people roast or boil them, which makes the bitter inner skin easier to remove.
Are horse chestnuts edible?
No. NCCIH says raw horse chestnut seeds, bark, flowers and leaves are unsafe to take by mouth. Call Poison Help if someone eats them.
Can people with tree nut allergy eat chestnuts?
Chestnut allergy exists and is linked to latex allergy. Ask an allergist before trying chestnuts if you have any nut or latex allergy.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Jicama: What It Is, Nutrition, Benefits and Seed Safety, Hazelnuts: USDA Nutrition per Ounce, Calories, Research and Allergy Notes, Starchy Vegetables: List, USDA Nutrition and Non-Starchy Swaps.