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Water chestnuts Nutrition & Calories - Complete data of all nutrients

Waterchestnuts, chinese, (matai), raw
*all the values are displayed for the amount of 100 grams
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on March 31, 2022
Education: Nutrition & Microbiology at YSU
Water chestnuts


We all confuse water chestnuts with chestnuts and are curious are the same or have differences? Well, today, we’ll discuss water chestnut nutrition and discover what they are.

What Are Water Chestnuts?

Water chestnuts, also known as Chinese water chestnuts, are aquatic vegetables that grow in marshes, ponds, paddy fields, and shallow lakes. Water chestnut is not a nut but a vegetable with a thick brown peel and an inner crisp white flesh high in water content.


The nutritional values are for Chinese raw water chestnuts.


Water chestnuts are considered low calories food.

100g of Chinese row water chestnut provides 97 calories.

The serving size (28.35 grams) of water chestnut provides only 27 calories accordingly.


Water chestnuts have a moderate amount of vitamins. It is high in Vitamin B1, Vitamin B2, and Vitamin B6.

Water chestnuts also have a moderate amount of folate, Vitamin B3, Vitamin B5, Vitamin E, and Vitamin C.

Water chestnuts completely luck Vitamin D, Vitamin B12, and Vitamin K.

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 24% 0% 14% 35% 47% 19% 29% 76% 12% 0% 1%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 1.2 mg of 15 mg 8%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 4 mg of 90 mg 4%
Vitamin B1: 0.14 mg of 1 mg 12%
Vitamin B2: 0.2 mg of 1 mg 15%
Vitamin B3: 1 mg of 16 mg 6%
Vitamin B5: 0.479 mg of 5 mg 10%
Vitamin B6: 0.328 mg of 1 mg 25%
Folate: 16 µg of 400 µg 4%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0.3 µg of 120 µg 0%


Water chestnuts are rich in minerals. They have a high amount of potassium (584 mg per 100g) and copper (0.326mg per 100g).

The amounts of manganese (0.854 mg per 100g) and phosphorus (99 mg per 100g) in water chestnuts are moderate.

Water chestnuts fall in the range of 10% of foods as a source of potassium, containing 4. times more of it than a cucumber.

Water chestnuts also have low calcium, magnesium, zinc, selenium, choline, iron, and sodium.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 4% 3% 16% 27% 52% 2% 14% 109% 44% 4% 20%
Calcium: 11 mg of 1,000 mg 1%
Iron: 0.06 mg of 8 mg 1%
Magnesium: 22 mg of 420 mg 5%
Phosphorus: 63 mg of 700 mg 9%
Potassium: 584 mg of 3,400 mg 17%
Sodium: 14 mg of 2,300 mg 1%
Zinc: 0.5 mg of 11 mg 5%
Copper: 0.326 mg of 1 mg 36%
Manganese: 0.331 mg of 2 mg 14%
Selenium: 0.7 µg of 55 µg 1%
Choline: 36.2 mg of 550 mg 7%


Water chestnuts have a low carbohydrate content. They provide 23.94 g carbs per 100g, which is 1.2 times less than the carb content of rice.

Net Carbs

The central part of total carbs in water chestnuts is net carbs.

However, they contain a tiny fiber; 3g dietary fiber per 100g.


Water chestnuts have a low amount of protein; 3 grams of protein per 100g and 0.7g per serving size accordingly.

Water chestnuts have tryptophan, threonine, isoleucine, phenylalanine, valine, and histidine in low amounts.


Water chestnuts are low in fat. They contain 333 times fewer fats than cheese; way too little amount, right?

Water chestnuts have tiny amounts of saturated, monounsaturated, and polyunsaturated fats. They contain no trans fats, which are the worst type of fat for your overall health.

Fat type information

37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g


Water chestnuts contain no cholesterol, making them suitable for people with heart diseases.


According to the study, water chestnuts contain flavonoids, such as anthocyanin, isoflavones, and flavonols, with potent antioxidant activities. These antioxidants protect your cells from free radical damage linked to various chronic diseases; they can also inhibit the α-glucosidase enzyme.

Water chestnuts may be effective against several types of cancer. According to the study, flavanoids can effectively block the growth of these cells [1].

Non-starch polysaccharides

According to research, water chestnuts are high in non-starch polysaccharides, contributing to antioxidation. Besides, insoluble non-starch polysaccharides are effective laxatives, such as cellulose and hemicellulose. These compounds can lower plasma cholesterol levels while also helping to normalize blood glucose and insulin levels, making these polysaccharides a part of dietary plans to treat cardiovascular disease and Type 2 diabetes [2].


Water chestnuts have a high total phenolic content. Gallocatechin gallate, epicatechin gallate, and catechin gallate are the main phenolic compounds in water chestnuts. They also contain anthocyanins, proanthocyanidins, and isoflavones in low amounts.

These compounds have potent antioxidant properties and have been shown to protect against free radical-related diseases such as CVD and cancer [1].


Puchiin is a bacteriostatic substance found primarily in water chestnuts. It has been known for a long time and is considered the second plant-derived antibacterial substance after penicillin.

Puchiin has potent antibacterial properties and functions similarly to penicillin in aiding immune function. Although puchiin has been reported for a long time, the qualification and quantification of antibacterial activity-contributed components remain limited [1].


Water chestnut consumption daily significantly reduced total and LDL ("bad") cholesterol levels. According to the study, water chestnuts contain brassicasterol, coprostanol, and beta-sitosterol. Beta-sitosterol can lower blood cholesterol levels because it competes with cholesterol absorption in the body [1].


Water chestnuts are alkaline. The pH value of water chestnuts falls from 6.7 to 8.2. The acidity of water chestnut can also be measured by looking at its potential renal acid load or PRAL value. Water chestnuts have a PRAL value of -10, making them an alkaline-promoting food. The lower this number is, the more alkaline the food produces inside the body.

Comparison to similar foods

We compared water chestnuts to other foods in our database and highlighted which one contains more macronutrients.

Water chestnuts have a lower glycemic index, sodium, and saturated fat content than chestnuts.

Water chestnuts have higher vitamin, mineral, and protein content than jicama.

Water chestnuts are lower in glycemic index, sodium, and saturated fat than radish.

Water chestnuts are lower in sugars, saturated fats and richer in vitamins than watercress.


Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: March 31, 2022

Important nutritional characteristics for Water chestnuts

Water chestnuts
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
20.94 grams
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-10 (alkaline)
90% Potassium
76% Copper
73% Fiber
69% Net carbs
69% Vitamin C
Explanation: The given food contains more Potassium than 90% of foods. Note that this food itself is richer in Potassium than it is in any other nutrient. Similarly, it is relatively rich in Copper, Fiber, Net carbs, and Vitamin C.

Mineral chart - relative view

584 mg
TOP 10%
0.326 mg
TOP 24%
0.331 mg
TOP 43%
22 mg
TOP 54%
36.2 mg
TOP 68%
0.5 mg
TOP 69%
63 mg
TOP 73%
11 mg
TOP 74%
14 mg
TOP 83%
0.7 µg
TOP 86%
0.06 mg
TOP 94%

Vitamin chart - relative view

Vitamin C
4 mg
TOP 31%
Vitamin B6
0.328 mg
TOP 37%
Vitamin B1
0.14 mg
TOP 41%
Vitamin E
1.2 mg
TOP 44%
Vitamin B2
0.2 mg
TOP 46%
16 µg
TOP 52%
Vitamin B5
0.479 mg
TOP 60%
Vitamin B3
1 mg
TOP 69%
Vitamin K
0.3 µg
TOP 84%
Vitamin A
0 IU
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

2% 23% 72% 2%
Daily Value: 3%
1.4 g of 50 g
Daily Value: 0%
0.1 g of 65 g
Daily Value: 8%
23.94 g of 300 g
Daily Value: 4%
73.46 g of 2,000 g
1.1 g

Fiber content ratio for Water chestnuts

20% 13% 67%
Sugar: 4.8 g
Fiber: 3 g
Other: 16.14 g

All nutrients for Water chestnuts per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 97kcal 5% 74% 2.1 times more than OrangeOrange
Protein 1.4g 3% 82% 2 times less than BroccoliBroccoli
Fats 0.1g 0% 93% 333.1 times less than CheeseCheese
Vitamin C 4mg 4% 31% 13.3 times less than LemonLemon
Net carbs 20.94g N/A 31% 2.6 times less than ChocolateChocolate
Carbs 23.94g 8% 31% 1.2 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.06mg 1% 94% 43.3 times less than BeefBeef
Calcium 11mg 1% 74% 11.4 times less than MilkMilk
Potassium 584mg 17% 10% 4 times more than CucumberCucumber
Magnesium 22mg 5% 54% 6.4 times less than AlmondAlmond
Sugar 4.8g N/A 48% 1.9 times less than Coca-ColaCoca-Cola
Fiber 3g 12% 27% 1.3 times more than OrangeOrange
Copper 0.33mg 36% 24% 2.3 times more than ShiitakeShiitake
Zinc 0.5mg 5% 69% 12.6 times less than BeefBeef
Phosphorus 63mg 9% 73% 2.9 times less than Chicken meatChicken meat
Sodium 14mg 1% 83% 35 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 1.2mg 8% 44% 1.2 times less than KiwifruitKiwifruit
Vitamin B1 0.14mg 12% 41% 1.9 times less than PeaPea
Vitamin B2 0.2mg 15% 46% 1.5 times more than AvocadoAvocado
Vitamin B3 1mg 6% 69% 9.6 times less than Turkey meatTurkey meat
Vitamin B5 0.48mg 10% 60% 2.4 times less than Sunflower seedSunflower seed
Vitamin B6 0.33mg 25% 37% 2.8 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0.3µg 0% 84% 338.7 times less than BroccoliBroccoli
Folate 16µg 4% 52% 3.8 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.03g 0% 90% 226.7 times less than BeefBeef
Monounsaturated Fat 0g N/A 96% 4899.5 times less than AvocadoAvocado
Polyunsaturated fat 0.04g N/A 91% 1097.1 times less than WalnutWalnut
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 97
% Daily Value*
Total Fat 0g
Saturated Fat 0g
Trans Fat g
Cholesterol 0mg
Sodium 14mg
Total Carbohydrate 24g
Dietary Fiber 3g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 11mg 1%

Iron 0mg 0%

Potassium 584mg 17%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
No Trans Fats
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Low in Saturated Fats
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Low in Sodium
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Low in Sugars
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.

Water chestnuts nutrition infographic

Water chestnuts nutrition infographic
Infographic link


The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.


Data provided by should be considered and used as information only. Please consult your physician before beginning any diet.