Regardless of its nutty identify, the water chestnut will not be a nut in any respect, however a starchy root vegetable. Water chestnut vegetation are grown in marshy or wetland areas and might be eaten uncooked or cooked. They’re greatest referred to as a well-liked ingredient in Chinese language cooking. Their taste is gentle and barely candy, they usually keep crunchy even after being cooked. Water chestnuts are supply of fiber, potassium, and a number of other healthful antioxidants.

Water Chestnut Diet Info

The next vitamin info is offered by the USDA for 4 uncooked water chestnuts (36g).

  • Energy: 35
  • Fats: 0g
  • Sodium: 5mg
  • Carbohydrates: 8.6g
  • Fiber: 1.1g
  • Sugars: 1.7g
  • Protein: 0.5g

Nonetheless, within the U.S., canned water chestnuts are extra available than uncooked. The next vitamin info is offered by the USDA for a half cup (142g) of water chestnuts, canned in water.

  • Energy: 50
  • Fats: 0g
  • Sodium: 8.5mg
  • Carbohydrates: 9g
  • Fiber: 2g
  • Sugars: 0g
  • Protein: 0g


A half-cup serving of canned water chestnuts has about 9 grams of carbohydrate. The carbs are made up of starch and fiber.

No research of the glycemic index of water chestnuts have been reported within the scientific literature, and due to this fact the glycemic load can’t be calculated. Nonetheless, water chestnuts are thought-about a starchy vegetable.


Water chestnuts comprise no fats.


Uncooked water chestnuts comprise solely a hint quantity of protein, so you may must get your each day dose of this vital macronutrient from different sources.

Nutritional vitamins and Minerals

A half-cup serving of canned water chestnuts proves 2% of the each day worth of vitamin C and 5% of the each day worth of iron. Water chestnuts additionally present a good quantity of potassium, manganese, calcium, copper, and vitamin B6.

Well being Advantages

We’re not more likely to eat water chestnuts in massive sufficient portions to achieve important dietary advantages, however scientists are investigating the antioxidant compounds in water chestnuts, which can have medicinal properties.

Fights Irritation

Water chestnuts comprise antioxidants, together with fisetin, diosmetin, luteolin, and tectorigenin, which may help restore broken cells and cut back irritation. This, in flip, can shield the physique from quite a few continual illnesses. These antioxidants are sometimes discovered within the peel of the water chestnut.

Offers Filling Fiber

Water chestnuts are excessive in fiber, and fiber has quite a few useful results on well being. It helps maintain you full and glad, aids in digestion, and may help regulate ldl cholesterol and blood sugar ranges.

Reduces Threat of Stroke

One-half cup of water chestnuts incorporates 7% of your each day potassium wants. A evaluation of 11 research on stroke and heart problems discovered that increased dietary consumption of potassium “is related to decrease charges of stroke and might also cut back the danger of coronary coronary heart illness and complete heart problems.”

Low in FODMAPs

Individuals with irritable bowel syndrome (IBS) and Crohn’s illness can typically cut back the signs of those circumstances by consuming meals low in FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols, a kind of carbohydrate). Water chestnuts are compliant with a low-FODMAP weight loss program.

Allergic reactions

Since water chestnut will not be a nut, it’s protected for individuals with tree nut allergic reactions. No studies of water chestnut allergy have been reported within the medical literature. For those who expertise signs of meals allergy (corresponding to itching or swelling round your mouth) after consuming water chestnuts or every other meals, contact your well being care supplier to debate a prognosis.


Water chestnuts (Eleocharis dulcis, typically referred to as Chinese language water chestnuts) can simply be confused with water caltrops (Trapa natans), as a result of they’re additionally a tuberous, aquatic vegetable and are typically referred to as water chestnuts. Water caltrops are typically used to make flour, referred to as Singoda or Singhara flour.

Mostly within the U.S., you can find canned water chestnuts accessible for buy. Asian markets might promote uncooked water chestnuts.

Storage and Meals Security

When deciding on contemporary uncooked water chestnuts, select ones which have clean, unwrinkled pores and skin with out delicate spots. Retailer them within the fridge in a plastic bag, the place they might maintain as much as two weeks, relying on how contemporary they’re.

Retailer unopened cans of water chestnuts in a cool, dry place. When you’ve got leftover canned water chestnuts, switch to a glass or plastic container and refrigerate (don’t retailer within the opened can).

The right way to Put together

Earlier than consuming, uncooked water chestnuts have to be peeled and the highest sliced off. Canned water chestnuts, that are extra generally accessible, ought to be rinsed to take away a number of the sodium normally added in processing, however are in any other case able to eat proper out of the can.

Chop water chestnuts into bite-sized items and toss onto a salad or combine right into a curry or stir-fry. They make a wonderful addition to Asian-inspired dishes like our Asian sesame coleslaw with teriyaki rooster recipe. Even after cooking, water chestnuts retain their crunch, which provides texture to your dish.