Nutrition for Water Chestnut

Calories, Protein, Vitamins and More


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image of water chestnut source

Water Chestnut Nutrition Summary

One cup of water chestnut (124 grams or 0.3 lb) contains 120 calories and 1.7 grams of protein. Water chestnut consist of 74% water, 24% carbohydrates, 1% protein, and less than 1% of fat.

Water chestnut is an excellent source of a few nutrients, including dietary fiber and potassium. It also contains significant amounts of thiamin, riboflavin, Vitamin B6, pantothenic acid, manganese, phosphorus and choline.

In one cup of water chestnut:

  • Calories: 120
  • Protein: 1.7 g
  • Sugar: 6 g
  • Dietary fiber: 3.7 g
  • Fat: 0.1 g
  • Sodium: 17.4 mg
There is no significant amounts of saturated fat or cholesterol in water chestnut.

See the Water Chestnut Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Waterchestnuts, chinese, raw.

Calories in Water Chestnut

Water chestnut has 120 calories per cup or 97 calories for every 100 grams. Most of its calories are from carbohydrates.

94 percent of calories in water chestnut are from carbohydrates and 5% of calories are from protein.

Calories from Carbs

The majority, or 94% of the calories in water chestnut are from carbohydrates. The carbs in water chestnut are mostly in the form of dietary fiber and sugar (38% and 62%). An excellent high-fiber food, a single cup of water chestnut contains 15% of recommended daily values or 3.7 grams of dietary fiber.

  • Dietary fiber: 3.7 g
  • Sugar: 6 g
There is no significant amounts of starch in water chestnut.

Calories from Fat

Water chestnut does not contain a significant amount of calories from fat (less than 1%). Water chestnut is very low in total fat, with 0.1 grams per cup. It also is cholestrol free. Most of the fat in water chestnut are healthier unsaturated fats:

  • Total fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol, saturated fat or monounsaturated fat in water chestnut.

Calories Similar to Water Chestnut

Some other vegetables with similar calories to water chestnut by weight:

Protein in Water Chestnut

One cup of water chestnut has 1.7 grams of protein or about 3% of daily recommended intake. Water chestnut is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 1.74 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in water chestnut.

Protein Similar to Water Chestnut

Some other vegetables with similar amounts of protein to water chestnut by weight:

Vitamins and Minerals in Water Chestnut

An good source of nutrients, water chestnut contains abundant amounts of potassium. In fact, a single cup of water chestnut contains 31% of recommended daily values or 724.2 mg of potassium.

Vitamins in water chestnut (1 cup):
  • Thiamin: 0.2 mg
  • Riboflavin: 0.2 mg
  • Niacin: 1.2 mg
  • Vitamin b6: 0.4 mg
  • Vitamin c: 5 mg
  • Vitamin e: 1.5 mg
  • Folate: 19.8 ug
  • Vitamin k: 0.4 ug
Minerals in water chestnut (1 cup):
  • Calcium: 13.6 mg
  • Potassium: 724.2 mg
  • Iron: 0.1 mg
  • Magnesium: 27.3 mg
  • Zinc: 0.6 mg
  • Selenium: 0.9 ug
  • Phosphorus: 78.1 mg
  • Copper: 0.4 mg
  • Manganese: 0.4 mg
  • Choline: 44.9 mg
There is no significant amounts of vitamin a, pantothenic acid or vitamin b12 in water chestnut.

Similar to Water Chestnut for Potassium

Here are some other vegetables with similarly abundant amounts of potassium to water chestnut:

Water Chestnut Nutrition Chart

Water Chestnut:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Water Chestnut in Cooking

Water chestnut is in the top 10% of most popular ingredients for recipes. Water Chestnut can be consumed raw and is often sliced or chopped before cooking or serving. Most recipes call for one or two ounces of water chestnut.


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