Are chestnuts fattening? What nutritionists really say

Chestnuts have a very different profile from walnuts and almonds: they provide mostly complex carbohydrates, an interesting share of fiber and very little fat. MyPersonalTrainer reports per 100 g cooked about 180 kcal, 2 g protein, 1 g fat and nearly 40 g complex carbohydrates, plus natural antioxidants such as gallic and ellagic acid.

Humanitas confirms the good fiber content and low fat content, elements that help modulate sugar absorption and avoid glycemic spikes.

No, not per se. As nutritionist Simone Gabrielli explains in an interview with Cookist, chestnuts "are not fattening per se, but should be considered for what they are: a source of carbohydrates." In other words, it is not necessary to eliminate them from the diet, but to learn how to put them in the right food context. When consuming them, it is advisable to avoid other starchy foods, such as bread, pasta or potatoes, in the same meal to maintain a balance between the different energy sources.

Dr. Roberto Mele, nutritionist at IRCCS Ospedale San Raffaele in Milan, interviewed by Fanpage, adds that chestnuts "are rich in carbohydrates and almost devoid of fat", and represent "a perfect source of natural energy for the cold season". Mele also suggests practical reference portions: about 50 grams at breakfast, ideal for a morning energy boost, and 100 grams at lunch, as a balanced alternative to bread or cereal.

In summary, chestnuts should not be feared, but understood: if consumed in moderation and properly included in meals, they can become a valuable food for those seeking taste, energy and well-being, without compromising the line.

1. Satiety and appetite control due to fiber and complex carbohydrates, also useful for intestinal regularity.

2. "Clean" energy and micronutrients: potassium, magnesium, copper and B vitamins support metabolism and muscle function.

3. Moderate glycemic index if properly included in the meal, with benefits for those who must manage blood sugar.

4. Naturally gluten free and great allies in the kitchen: roasted, boiled, in soups or in flour for cakes and breads.

Calories matter, but portions and context matter most of all. Expert Simone Gabrielli suggests as a reference:

• Snack: 3-5 peeled chestnuts, about 20-30 g.
• Meal: 80-100 g of chestnuts in place of bread or pasta.
• Pairings: with legumes, Greek yogurt, fish or low-fat dairy products to balance carbohydrate intake with protein and a small share of "good" fats

Autumn Breakfast

Start the day with energy and natural sweetness: crumble 4-5 boiled chestnuts into a bowl of creamy white yogurt, add seasonal fruits such as pears, apples or persimmons and top with a pinch of cinnamon. The result is a fragrant and nutritious fall breakfast perfect for recharging without refined sugars.

Balanced meal

For a comforting and healthy lunch, try a legume and chestnut soup: the rustic taste of chestnuts combines with the creaminess of beans or lentils, creating a dish full of complex carbohydrates, plant protein and fiber. You can substitute bread for chestnuts for a more digestible and naturally sweet version.

Smart side dish

Turn a simple salad into a gourmet dish: add chopped, roasted chestnuts instead of croutons. They pair beautifully with leafy green vegetables, such as spinach or arugula, and a handful of pumpkin or sunflower seeds. Crispy and aromatic, they bring an irresistible autumn note and a touch of elegance to the table.

Chestnuts are by no means the enemy of the figure: on the contrary, they represent a satiating, nutritious and surprisingly versatile food that can find a place in any balanced diet.

As several Italian nutritionists remind us, the secret is all in the quantity and combinations. Chestnuts should be considered as a source of complex carbohydrates in the meal: that is why it is important not to associate them with other starchy foods such as bread or pasta, but to complement them with lean proteins and seasonal vegetables.

Thus they become a perfect ingredient for creating harmonious dishes that combine energy, taste and lightness. Balancing tradition and health, chestnuts are more than just an autumn fruit: they are a conscious pleasure, rich in history and warmth, reminding us how even the oldest flavors can be allies of modern well-being.