Water Chestnuts
An aquatic corm prized for staying crisp even after long cooking.
Nutrition per 100 g
Standardised to 100 g of water chestnuts for fair comparison. Typical serving: 100 g — 97 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 97 kcal | 97 kcal | 100 kcal |
| Protein | 1.4 g | 1.4 g | 1.4 g |
| Carbohydrate | 23.9 g | 23.9 g | 24.6 g |
| Fat | 0.1 g | 0.1 g | 0.1 g |
| Fibre | 3 g | 3 g | 3.1 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of water chestnuts, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 1.3 mg | 1.3 mg | 1% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.5 mg | 0.5 mg | 3% |
| Vitamin K | 0.2 µg | 0.2 µg | <1% |
| Thiamin | 0.011 mg | 0.011 mg | <1% |
| Riboflavin | 0.024 mg | 0.024 mg | 2% |
| Niacin | 0.36 mg | 0.36 mg | 2% |
| Vitamin B6 | 0.16 mg | 0.16 mg | 9% |
| Folate | 6 µg | 6 µg | 2% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.22 mg | 0.22 mg | 4% |
| Choline | 18.5 mg | 18.5 mg | 3% |
| Minerals | |||
| Calcium | 4 mg | 4 mg | <1% |
| Iron | 0.87 mg | 0.87 mg | 5% |
| Magnesium | 5 mg | 5 mg | 1% |
| Phosphorus | 19 mg | 19 mg | 2% |
| Potassium | 118 mg | 118 mg | 3% |
| Sodium | 8 mg | 8 mg | <1% |
| Zinc | 0.38 mg | 0.38 mg | 3% |
| Selenium | 0.7 µg | 0.7 µg | 1% |
| Copper | 0.1 mg | 0.1 mg | 11% |
| Manganese | 0.16 mg | 0.16 mg | 7% |
Source: USDA FoodData Central — Waterchestnuts, chinese, canned, solids and liquids
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat water chestnuts?
- Keeps its crunch in stews and stir-fries.
- Fat-free with useful potassium.
How to include it
- Slice into stir-fries and dumpling fillings.
- Chop into salads for texture.
Things to consider
- Higher in carbohydrate than most vegetables.
- Tinned versions lose some flavour.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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