Chestnuts are the outlier among nuts — starchy, not fatty. Per 100 g: 154 kcal, 34.9 g carbs, only 0.5 g fat. They behave more like a root vegetable than a nut, with roughly 1/3 the calorie density of almonds or walnuts. Fiber metabolises at ~2 kcal/g versus the 4 kcal/g Atwater factor, trimming real absorbed energy slightly. Weigh cooked.
How should I track Chestnuts, japanese, raw?
Chestnuts, japanese, raw is a good source of magnesium. Nuts like Chestnuts, japanese, raw are one of the easiest foods to overeat. Research on portion estimation (Almiron-Roig et al., Appetite 2013) found that people underestimate calorie-dense foods by 50–200% when eyeballing portions. A small handful can easily be 300+ calories. The best habit: pre-portion into 30 g bags or use a scale each time. Also check whether your nuts are raw, roasted, or roasted-in-oil — the roasted-in-oil versions add extra fat that is not in the raw nutrition values.