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Water Chesnut - nutritional information
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Water Chesnut

🔥 78 Calories
💪 1.4g Protein
⚡ 19.2g Carbohydrates
🥑 0.1g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Nuts & Seeds
Water Chesnut
Energy density
Moderate
78 kcal per 100g
Macro energy profile
Carb-led
7% Protein · 92% Carbohydrates · 1% Fat
Glycemic profile
Low GI
GI 30 · GL 6
Notable signals
High in fiberLow in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

78
kcal/100g
Protein
1.4g
Carbohydrates
19.2g
Fat
0.1g
Glycemic Index:
30

About Water Chesnut

Water chestnuts (Eleocharis dulcis) are aquatic vegetables commonly found in Asian cuisine. They are native to Southeast Asia and are often cultivated in paddy fields and marshes. Recognized for their crisp texture and slightly sweet flavor, water chestnuts can be consumed raw or cooked. They are often used in stir-fries, salads, and as a crunchy addition to various dishes. Their unique taste and texture make them a popular ingredient in many traditional Asian recipes, enhancing both flavor and nutritional value.

Nutritionally, water chestnuts are low in calories, containing about 78 calories per 100 grams. They are primarily composed of carbohydrates, providing 19.20 grams per 100 grams, with a modest protein content of 1.40 grams. Water chestnuts have a very low fat content, making them an excellent choice for those seeking a light, healthy ingredient. They are also a good source of dietary fiber, which aids in digestion, and contain essential vitamins and minerals, contributing to overall health.

Health Benefits

Rich in antioxidants that help combat oxidative stress.
High in fiber, promoting digestive health.
Low in calories, aiding in weight management.
Contains potassium, which helps regulate blood pressure.
Supports heart health with low sodium and fat content.
May enhance skin health due to its hydrating properties.
Promotes healthy blood circulation.
Contains essential vitamins, including B vitamins for energy metabolism.
May have anti-inflammatory properties.
Supports immune function due to nutrient density.

Recommended Food Pairings

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Water chestnuts and stir-fried vegetables - the crunch of water chestnuts complements the tenderness of stir-fried vegetables, adding texture.
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Water chestnuts and tofu - their mild flavor enhances the protein-rich tofu in salads or stir-fries.
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Water chestnuts and shrimp - the sweetness of water chestnuts pairs well with savory shrimp dishes.
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Water chestnuts and chicken - diced water chestnuts provide crunch in chicken stir-fries or salads.
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Water chestnuts and citrus - the refreshing taste of water chestnuts balances citrus flavors in fresh salads.

How to Consume

Serving size
Recommended serving is 100g, approximately 1/2 cup sliced.
Frequency
Recommended frequency is 2-3 times per week.
  • •Add sliced water chestnuts to stir-fries for extra crunch.
  • •Use raw water chestnuts in salads for a refreshing texture.
  • •Incorporate water chestnuts into soups for added nutrition.
  • •Try roasting water chestnuts for a unique flavor.
  • •Blend water chestnuts into smoothies for extra fiber.

Selection & Storage

How to choose:

  • ✓Select firm, shiny water chestnuts with no soft spots or blemishes.
  • ✓Choose those with a crisp feel, indicating freshness.
  • ✓Avoid any that have begun to sprout, as this affects quality.
  • ✓Opt for water chestnuts with a smooth, clean surface.
Storage
Store in a cool, dry place, ideally in a perforated plastic bag to maintain humidity.
Shelf life
Fresh water chestnuts can be stored for 5-7 days refrigerated; they last up to 3 months if frozen.

Warnings & Contraindications

  • ⚠️Individuals with a known allergy to water chestnuts should avoid them.
  • ⚠️People with certain digestive disorders may experience discomfort.
  • ⚠️Excessive consumption may lead to digestive issues due to high fiber content.
  • ⚠️Always wash thoroughly to remove any dirt or pesticides before consumption.

Frequently Asked Questions

How many calories does Water Chesnut have?

Water chestnuts contain approximately 78 calories per 100 grams, making them a low-calorie food choice. This calorie count makes them an excellent ingredient for those looking to maintain or lose weight while still enjoying flavorful dishes.

Is Water Chesnut healthy?

Yes, water chestnuts are considered healthy due to their low calories, high fiber content, and rich nutrient profile, including vitamins and minerals. They are beneficial for digestive health, weight management, and overall well-being.

How should Water Chesnut be stored?

Water chestnuts should be stored in a cool, dry place, ideally in the refrigerator. They can be kept in a perforated plastic bag to maintain humidity. Fresh water chestnuts last for about 5-7 days refrigerated and up to 3 months if frozen.

What are the benefits of eating Water Chesnut?

Eating water chestnuts provides several health benefits. They are high in fiber, which aids digestion, and low in calories, making them excellent for weight management. Additionally, they contain antioxidants and essential nutrients that support various bodily functions.

How much Water Chesnut can I eat per day?

A recommended serving size of water chestnuts is about 100 grams, which can be consumed 2-3 times a week as part of a balanced diet. Adjust servings based on individual dietary needs and preferences.

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