Nutrition for Water Chestnut

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 many nutrients, including dietary fiber, potassium and Vitamin B6. It also contains significant amounts of carbohydrates, riboflavin, copper, 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% of calories in water chestnut are from carbohydrates and 5% of calories are from protein.

Calories from Carbs

Calories from Fat

Calories Similar to Water Chestnut

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

• Yellow Corn: -1 calories
• Ketchup: +5 calories
• Sweet Potatoes: -14 calories
• Poi: +19 calories

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:

• Butterhead Lettuce: -0.1 grams
• Bok Choy: +0.1 grams
• Leeks: +0.1 grams
• Cabbage: -0.1 grams

Vitamins and Minerals in Water Chestnut

An good source of nutrients, water chestnut contains abundant amounts of potassium and Vitamin B6. In fact, a single cup of water chestnut contains 31% of recommended daily values or 724.2 milligrams 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:

• Spinach: -32 MG
• Parsley: -37 MG
• Bamboo Shoot: -63 MG
• Cilantro: -78 MG

Water Chestnut Nutrition Chart

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 cups of water chestnut.

Friends and Relatives of Water Chestnut

Other similar relatives:

• Bamboo Shoot
• Bean Sprouts
• Bok Choy
• Napa Cabbage
• Scallion