Nuts, chestnuts, japanese, raw

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 42 / 100 How is this scored?

Composition

Energy

Protein 2.3 g · 9 kcal/100g
Fat 0.5 g · 5 kcal/100g
Carbs 34.9 g · 140 kcal/100g
Water 61 g
Total energy 154 kcal

Energy is predominantly from carbs (91%); EFSA recommends 45–60% for a balanced diet

Fat quality 73 / 100 How is this scored?
Total fat
0.5g
Saturated
0.1g
Monounsat.
0.3g
Polyunsat.
0.1g
Omega-6
0.12g

Saturated fat is 0.5% of energy, within the WHO limit of 10%.

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 58 / 100 How is this scored?

Vitamins

Vitamin A 2 µg
Vitamin C 26.3 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.34 mg
Riboflavin (B2) 0.16 mg
Niacin (B3) 1.5 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.28 mg
Folate (B9) 47 µg
Vitamin B12 0.00 µg

Minerals

Calcium 31 mg
Iron 1.5 mg
Magnesium 49 mg
Phosphorus 72 mg
Potassium 329 mg
Sodium 14 mg
Zinc 1.1 mg
Copper 0.56 mg
Manganese 1.59 mg

Notable source of Manganese (80% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.