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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

Introduction

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.

Nutrition

The nutritional values are for Chinese raw water chestnuts.

Calories

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.

Vitamins

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%

Minerals

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%

Carbohydrates

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.

Protein

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.

Fats

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

0.026% 0.002% 0.043%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g

Cholesterol

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

Flavonoids

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].

Phenolics

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

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].

Sterols

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].

Acidity

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.

References

  1. https://pubmed.ncbi.nlm.nih.gov/33532353/
  2. https://pubmed.ncbi.nlm.nih.gov/34453323/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: March 31, 2022

Important nutritional characteristics for Water chestnuts

Water chestnuts
Calories
97
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

Potassium
584 mg
TOP 10%
Copper
0.326 mg
TOP 24%
Manganese
0.331 mg
TOP 43%
Magnesium
22 mg
TOP 54%
Choline
36.2 mg
TOP 68%
Zinc
0.5 mg
TOP 69%
Phosphorus
63 mg
TOP 73%
Calcium
11 mg
TOP 74%
Sodium
14 mg
TOP 83%
Selenium
0.7 µg
TOP 86%
Iron
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%
Folate
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% 24% 74% 2%
Protein:
Daily Value: 3%
1.4 g of 50 g
3%
Fats:
Daily Value: 0%
0.1 g of 65 g
0%
Carbs:
Daily Value: 8%
23.94 g of 300 g
8%
Water:
Daily Value: 4%
73.46 g of 2,000 g
4%
Other:
1.1 g

Fiber content ratio for Water chestnuts

4.8% 3% 16.14%
Sugar: 4.8 g
Fiber: 3 g
Other: 16.14 g

All nutrients for Water chestnuts per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 31% 20.94g 2.6 times less than Chocolate Chocolate
Protein 3% 82% 1.4g 2 times less than Broccoli Broccoli
Fats 0% 93% 0.1g 333.1 times less than Cheese Cheese
Carbs 8% 31% 23.94g 1.2 times less than Rice Rice
Calories 5% 74% 97kcal 2.1 times more than Orange Orange
Sugar N/A 48% 4.8g 1.9 times less than Coca-Cola Coca-Cola
Fiber 12% 27% 3g 1.3 times more than Orange Orange
Calcium 1% 74% 11mg 11.4 times less than Milk Milk
Iron 1% 94% 0.06mg 43.3 times less than Beef Beef
Magnesium 5% 54% 22mg 6.4 times less than Almond Almond
Phosphorus 9% 73% 63mg 2.9 times less than Chicken meat Chicken meat
Potassium 17% 10% 584mg 4 times more than Cucumber Cucumber
Sodium 1% 83% 14mg 35 times less than White Bread White Bread
Zinc 5% 69% 0.5mg 12.6 times less than Beef Beef
Copper 36% 24% 0.33mg 2.3 times more than Shiitake Shiitake
Vitamin E 8% 44% 1.2mg 1.2 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 4% 31% 4mg 13.3 times less than Lemon Lemon
Vitamin B1 12% 41% 0.14mg 1.9 times less than Pea Pea
Vitamin B2 15% 46% 0.2mg 1.5 times more than Avocado Avocado
Vitamin B3 6% 69% 1mg 9.6 times less than Turkey meat Turkey meat
Vitamin B5 10% 60% 0.48mg 2.4 times less than Sunflower seed Sunflower seed
Vitamin B6 25% 37% 0.33mg 2.8 times more than Oat Oat
Folate 4% 52% 16µg 3.8 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 0% 84% 0.3µg 338.7 times less than Broccoli Broccoli
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 90% 0.03g 226.7 times less than Beef Beef
Monounsaturated Fat N/A 96% 0g 4899.5 times less than Avocado Avocado
Polyunsaturated fat N/A 91% 0.04g 1097.1 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 97
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 14mg
8%
Total Carbohydrate 24g
12%
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
ok
 ⓘ 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.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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.
Source

Water chestnuts nutrition infographic

Water chestnuts nutrition infographic
Infographic link

References

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/nutrients

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