Nuts, chestnuts, european, boiled and steamed

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 54 / 100 How is this scored?

Composition

Energy

Protein 2.0 g · 8 kcal/100g
Fat 1.4 g · 12 kcal/100g
Carbs 27.8 g · 111 kcal/100g
Water 68 g
Total energy 131 kcal

Energy is predominantly from carbs (84%); EFSA recommends 45–60% for a balanced diet

Fat quality 71 / 100 How is this scored?
Total fat
1.4g
Saturated
0.3g
Monounsat.
0.5g
Polyunsat.
0.5g
Omega-6
0.49g

Saturated fat is 1.8% 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 54 / 100 How is this scored?

Vitamins

Vitamin A 1 µg
Vitamin C 26.7 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.15 mg
Riboflavin (B2) 0.10 mg
Niacin (B3) 0.7 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.23 mg
Folate (B9) 38 µg
Vitamin B12 0.00 µg

Minerals

Calcium 46 mg
Iron 1.7 mg
Magnesium 54 mg
Phosphorus 99 mg
Potassium 715 mg
Sodium 27 mg
Zinc 0.3 mg
Copper 0.47 mg
Manganese 0.85 mg

Notable source of Copper (47% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.