Chinese water chestnuts
Categories
| Macros | per 100 g |
|---|---|
| Calories | 97 kcal |
| Protein | 1.4 g |
| Fat | 0.1 g |
| Carbs | 23.9 g |
Chinese water chestnuts are the edible corms of an aquatic plant, eaten raw or more commonly cooked in stir-fries, soups, dumplings and other dishes across East and Southeast Asian cuisines. Per 100 g, they provide 97 kcal, 1.4 g of protein, 0.1 g of fat, 23.9 g of carbohydrates and 3 g of dietary fibre, with 4.8 g coming from sugars. They are a notable source of potassium at 584 mg per 100 g, alongside 63 mg of phosphorus and 36.2 mg of choline. They also contribute 4 mg of vitamin C and 16 mcg of folate per 100 g. Chinese water chestnuts are suitable for vegan, vegetarian, pescatarian, gluten-free, dairy-free, paleo and low-FODMAP dietary patterns.
How many calories in chinese water chestnuts?
Raw chinese water chestnuts contain 97 kcal per 100 g. A typical stir-fry portion of around 50 g would contribute approximately 49 kcal.
How much potassium is in chinese water chestnuts?
Chinese water chestnuts contain 584 mg of potassium per 100 g, making them a relatively rich vegetable source of this mineral. That figure is notably higher than many common vegetables and even surpasses a medium banana on a per-100 g basis.
Are chinese water chestnuts gluten-free?
Yes, chinese water chestnuts are naturally gluten-free in their raw form. They appear on the gluten-free diet list and are widely used as a crunchy addition to dishes where gluten-containing ingredients are otherwise avoided.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 97.0 kcal |
| Protein | 1.4 g |
| Fat | 0.10 g |
| Carbs | 23.9 g |
| Sugars | 4.8 g |
| Fiber | 3.0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.026 g |
| Monounsaturated | 0.002 g |
| Polyunsaturated | 0.043 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 11.0 mg |
| Iron | 0.060 mg |
| Magnesium | 22.0 mg |
| Phosphorus | 63.0 mg |
| Potassium | 584 mg |
| Sodium | 14.0 mg |
| Zinc | 0.50 mg |
| Copper | 0.33 mg |
| Manganese | 0.33 mg |
| Selenium | 0.70 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 4.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1.2 mg |
| Vitamin K | 0.30 mcg |
| Thiamin (B1) | 0.14 mg |
| Riboflavin (B2) | 0.20 mg |
| Niacin (B3) | 1.0 mg |
| Pantothenic acid (B5) | 0.48 mg |
| Vitamin B6 | 0.33 mg |
| Folate (B9) | 16.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 36.2 mg |
