Health & Fitness

The Nutrition Facts and Health Benefits of Water Chestnuts

Water chestnuts, despite their odd name, are not nuts. They are a starchy root vegetable. Water chestnut flowers can be grown in wetland or marshy areas. They can be cooked or raw. They are mildly sweet and not candy-like in taste. Water chestnuts provide fiber, potassium, as well as many other healthful antioxidants.

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Water Chestnut Nutrition Facts

These nutrition records were provided by the USDA for four uncooked water nuts (36g).

Cans of water chestnuts in the United States are much more common than uncooked. These nutrient facts were obtained from the USDA using half a cup (142g), of water chestnuts canned in water. 


About nine grams of carbs are found in a half-cup of canned water chestnuts. Carbohydrates are composed of starch, fiber and glucose.

The medical literature did not mention any research regarding the glycemic value of water chestnuts. Therefore, the glycemic load cannot be calculated. Water chestnuts can be considered starchy vegetables. For men’s health problems, you can take Tadalista 20mg or Tadalista40mg.


Water chestnuts contain no fats.


Raw water chestnuts contain only a trace amount of protein. You will need to supplement your daily intake with other sources.

Vitamins and Minerals

Half a cup of canned water chestnuts provides 2% of the daily value of vitamin C, and 5% of the daily cost for iron. Water chestnuts are also rich in potassium, manganese and calcium as well as vitamin B6.


Uncooked water chestnuts contain 35 calories, while half a cup of canned water chestnuts has 50 calories.

Health Benefits

Although it is unlikely that we will eat water chestnuts in large enough quantities to reap the nutritional benefits, scientists are still investigating the antioxidant properties in water chestnuts.

Fight Inflammation

Water chestnuts are rich in antioxidants. They also contain fisetin and diosmetin. This can protect the body against many chronic illnesses. These antioxidants can be found in the water chestnut’s peel.

Provide filling fiber

Water chestnuts have a high fiber content, which has serious health benefits. It helps you feel full and satisfied, improves digestion, and may help to lower LDL cholesterol and blood sugar levels.

May Lower Stroke Risk

A cup of water chestnuts contains 7% of your daily potassium needs. A review of 11 studies on stroke and cardiovascular disease found that a higher intake of potassium is associated with lower stroke rates and may reduce the risk of developing coronary heart disease or total cardiovascular disease.


People suffering from Crohn’s disease and irritable bowel syndrome can reduce their symptoms by eating low-FODMAP meals (fermentable oligo, di- and mono-saccharides) and polyols. This is a type of carbohydrate. A low-FODMAP weight loss plan is acceptable for water chestnuts.

Water chestnut is not always a nut so it’s safe for tree nut allergy sufferers.7 There have been no reviews on water chestnut hypersensitivity in the scientific literature. You should consult your doctor if you experience symptoms such as itching and swelling in your mouth, or other signs of food hypersensitivity after eating water chestnuts.


Water chestnuts (Eleocharisdulcis), also known as Chinese water chestnuts, can be easily careworn by water caltrops. Trapa natans are also tuberous, aquatic vegetables and once in a while they were called water chestnuts. Once in a while, water caltrops can be used to make flour known as Singhara or Singoda flour.

When it’s at its best

Water chestnuts can be bought whole or in canned form. Cans of water chestnuts are most commonly found in the United States. Uncooked water chestnuts may be sold in Asian markets.

Food Safety and Storage

Choose uncooked, clean water chestnuts with smooth, unwrinkled skin. They can be kept in the refrigerator for up to 2 weeks, depending on how clean.

Unopened water chestnut cans should be kept in a dry, cool place. Refrigerate any cans of water chestnuts that are still in their original containers.

How to Prepare

Uncooked water chestnuts should be peeled before being eaten. Canned water chestnuts are more common and should be rinsed to remove some of the sodium added during processing. Otherwise, they are ready to eat straight out of the can.

Cut water chestnuts in bite-size pieces. Add to a salad, stir-fry or curry. These are a great addition to Asian-inspired dishes. Water chestnuts retain their crunch even after being cooked, adding texture to your dish.

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