Waterchestnuts, chinese, canned, solids and liquids
Whole food · Vegetables and Vegetable Products
Canned water chestnuts are the crisp, mildly sweet corms of an aquatic plant, prized for their distinctive crunch that persists even after cooking. Nutritionally, they are a low-calorie, high-fiber source of carbohydrates, providing about 50 kcal and 2.5g of fiber per 100g. Their unique texture and neutral flavor make them a versatile ingredient in both savory and sweet dishes.
Calorie split: 7% protein · 92% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love water chestnuts for their unparalleled, crisp texture that adds a delightful contrast to stir-fries and dumplings. Their mild, slightly sweet flavor makes them a versatile canvas that complements a wide range of seasonings and cuisines.
⚠️ Watch-outs & how to enjoy it better
Canned varieties can be high in sodium, which may be a concern for those monitoring salt intake. To mitigate this, rinse them thoroughly before use. Their carbohydrate content, though moderate, can contribute to blood-sugar spikes if consumed in large quantities; pairing with protein or healthy fats can help stabilize absorption.
Key benefits
- Low in calories and fat, supporting weight management.
- Good source of dietary fiber (2.5g per 100g) for digestive health.
- Provides essential minerals like potassium and manganese.
- Naturally gluten-free, suitable for celiac or gluten-sensitive diets.
- Adds satisfying crunch without significant caloric load.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'water chestnut' is not a nut at all, but the starchy corm (underground stem) of an aquatic plant called Eleocharis dulcis, which grows in marshes and flooded fields.
Full nutrition (USDA data · scales with serving)
| Water | 86.4 g |
| Energy | 50.0 kcal |
| Energy | 210 kj |
| Protein | 0.88 g |
| Total lipid (fat) | 0.06 g |
| Ash | 0.34 g |
| Carbohydrate, by difference | 12.3 g |
| Fiber, total dietary | 2.5 g |
| Total Sugars | 2.5 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 0.87 mg |
| Magnesium, Mg | 5.0 mg |
| Phosphorus, P | 19.0 mg |
| Potassium, K | 118 mg |
| Sodium, Na | 8.0 mg |
| Zinc, Zn | 0.38 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.16 mg |
| Selenium, Se | 0.70 ug |
| Vitamin C, total ascorbic acid | 1.3 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.36 mg |
| Pantothenic acid | 0.22 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 18.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.50 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.02 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.01 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.03 g |
| PUFA 18:2 | 0.02 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Are canned water chestnuts as nutritious as fresh?
Canned water chestnuts retain most of their fiber and minerals but may have slightly less vitamin C due to processing. They are often higher in sodium, so rinsing is recommended.
Can I eat water chestnuts raw?
Yes, fresh water chestnuts can be eaten raw, offering a crisp, apple-like texture. However, canned ones are pre-cooked and typically used in cooked dishes.
How do I store opened canned water chestnuts?
Transfer unused chestnuts to an airtight container, submerge in water, and refrigerate. They will keep for up to 7 days.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.50 kcal/g · 7% calories from protein · 2.5 g fiber · 2.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.07 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.