Nuts, chestnuts, european, raw, unpeeled

Composition

Energy

Protein 2.4 g · 10 kcal/100g

Fat 2.3 g · 20 kcal/100g

Carbs 45.5 g · 182 kcal/100g

Fiber 8.1 g

Water 49 g

Total energy 213 kcal

Energy is predominantly from carbs (86%); EFSA recommends 45–60% for a balanced diet

Total fat

2.3g

Saturated

0.4g

Monounsat.

0.8g

Polyunsat.

0.9g

Omega-6

0.80g

Saturated fat is 1.8% of energy, within the WHO limit of 10%.

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

Vitamins

Vitamin A 1 µg

Vitamin C 43.0 mg

Vitamin D 0.0 µg

Thiamin (B1) 0.24 mg

Riboflavin (B2) 0.17 mg

Niacin (B3) 1.2 mg

Pantothenic (B5) 0.5 mg

Vitamin B6 0.38 mg

Folate (B9) 62 µg

Vitamin B12 0.00 µg

Minerals

Calcium 27 mg

Iron 1.0 mg

Magnesium 32 mg

Phosphorus 93 mg

Potassium 518 mg

Sodium 3 mg

Zinc 0.5 mg

Copper 0.45 mg

Manganese 0.95 mg

Notable source of Vitamin C (54% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.