Water chestnuts
Categories
| Macros | per 100 g |
|---|---|
| Calories | 46 kcal |
| Protein | 1.4 g |
| Fat | 0.2 g |
| Carbs | 10.4 g |
Water chestnuts are aquatic vegetables — despite the name, they are not nuts — harvested from the corm of a sedge plant and eaten raw or cooked. They are a staple in East and Southeast Asian cuisines, commonly sliced into stir-fries, soups, dumplings and salads, where they are prized for retaining their crunch even after cooking. Per 100 g, raw water chestnuts provide 46 kcal, 1.4 g of protein, 0.2 g of fat, 10.4 g of carbohydrates and 3 g of dietary fibre, with 4.8 g coming from sugars. They are a notable source of potassium at 530 mg per 100 g, and also contribute 70 mg of phosphorus and 5 mg of vitamin C. Suitable for vegan, vegetarian, gluten-free, dairy-free, keto, paleo and low-FODMAP dietary patterns.
How many calories in water chestnuts?
Raw water chestnuts contain 46 kcal per 100 g, making them relatively low in calories. A typical stir-fry portion of around 75 g would contribute roughly 35 kcal.
How much potassium is in water chestnuts?
Water chestnuts contain 530 mg of potassium per 100 g, which is a fairly substantial amount — comparable to many root vegetables. This makes them one of the more potassium-dense options among commonly used stir-fry ingredients.
Are water chestnuts gluten-free?
Yes, water chestnuts are naturally gluten-free in their raw form. They are also compatible with vegan, dairy-free, paleo and low-FODMAP dietary patterns, making them a versatile ingredient for a range of eating styles.
Diets
Get Vnutri
Log meals, track daily totals, save favorites. Free on iOS and Android.
Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 46.0 kcal |
| Protein | 1.4 g |
| Fat | 0.20 g |
| Carbs | 10.4 g |
| Sugars | 4.8 g |
| Fiber | 3.0 g |
| Starch | 5.6 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0 g |
| Monounsaturated | 0 g |
| Polyunsaturated | 0 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 8.0 mg |
| Iron | 0.70 mg |
| Magnesium | 14.0 mg |
| Phosphorus | 70.0 mg |
| Potassium | 530 mg |
| Sodium | 12.0 mg |
| Zinc | 0.40 mg |
| Copper | 0.10 mg |
| Selenium | 1.0 mcg |
| Iodine | 0.50 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 5.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.50 mg |
| Thiamin (B1) | 0.090 mg |
| Riboflavin (B2) | 0.11 mg |
| Niacin (B3) | 1.0 mg |
| Vitamin B6 | 0.10 mg |
| Folate (B9) | 6.0 mcg |
| Vitamin B12 | 0 mcg |
