These antioxidants are often found in the peel of the water chestnut., Water chestnuts are high in fiber, and fiber has numerous beneficial effects on health. Use water chestnuts whole, sliced or diced, fresh or lightly cooked in stir-fries. The good: This food is very low in Saturated Fat, Cholesterol and Sodium. FoodData Central. So what is the nutritional value of water chestnuts? Thank you, {{form.email}}, for signing up. Water chestnut, when included as an essential element in nutrition, helps normalize heartbeat. The following nutrition information is provided by the USDA for 4 raw water chestnuts (36g)., However, in the U.S., canned water chestnuts are more readily available than raw. A review on the medicinal and edible aspects of aquatic and wetland plants of India. Water Chestnuts. They are exceptionally rich in vitamin-C. 100 g nuts provide 43 mg of vitamin-C (72 % of DRI). Calorie breakdown: 1% fat, 92% carbs, 7% protein. ), Australia, tropical Africa, and various islands of the Pacific and Indian Oceans. J Med Plant Res. Protein quality is dependent on having all the essential amino acids in the proper proportions. FoodData Central. Nutrition. A review of 11 studies on stroke and cardiovascular disease found that higher dietary intake of potassium "is associated with lower rates of stroke and may also reduce the risk of coronary heart disease and total cardiovascular disease.". Water chestnuts also provide a fair amount of potassium, manganese, calcium, copper, and vitamin B6. A half-cup serving of water chestnuts provides 2 grams of fiber, which is close to 10 percent of the minimum daily recommended intake of fiber for women over age 50. Each ", Read more about the Nutritional Target Map, Read more about the Caloric Ratio Pyramid, Read more about the Nutrient Balance Indicator, Find recipes with this ingredient or dishes that. Snapple Beverage Group Raspberry tea all natural (1 can or bottle): Calories 76, Total Fat 0, Total Carbs 18.8, Protein 0. Food With Similar Nutrition To Dynasty Water chestnuts sliced. This listing does not contain enough data on individual amino acids to determine protein quality. Nutritional Value per 100 gram *Percent Daily Values are based on a 2,000 calorie diet. Laura Dolson is a health and food writer who develops low-carb and gluten-free recipes for home cooks. doi:https://doi.org/10.1111/1750-3841.13434, Anderson JW, Baird P, Davis RH, et al. Avoid bruised or ones that have soft spots. If you are not overweight and are physically active, a little higher is acceptable.Read more about the eGL, Nutrient Balance Indicator for Waterchestnuts, chinese, (matai), raw, NUTRIENT BALANCE INDICATOR™ If you experience symptoms of food allergy (such as itching or swelling around your mouth) after eating water chestnuts or any other food, contact your health care provider to discuss a diagnosis. 0% Saturated Fat 0.1 g grams. Oneserving contains approximately 130 calories. Water chestnuts are a great source of fiber and provide 12% of the daily fiber recommendation for women and 8% for men. Raw water chestnuts are 74% water, 24% carbohydrates, 1% protein, and contain very little fat. Most commonly in the U.S., you will find canned water chestnuts available for purchase. Water chestnuts are usually found in the asian section or aisle of the grocery store or supermarket. Water chestnuts are not nuts at all they are technically a "corm" with a dark brown exterior that needs to be peeled away to reveal a white crispy flesh. Water chestnuts (Eleocharis dulcis, sometimes called Chinese water chestnuts) can easily be confused with water caltrops (Trapa natans), because they are also a tuberous, aquatic vegetable and are sometimes called water chestnuts. Its biological name or botanical name is Eleocharis dulcis. U.S. Department of Agriculture. They also contain several vitamins and healthy antioxidants. They are also high in fiber and vitamin B6. Take a look at the water chestnuts nutrition profile, and it’s easy to understand why this aquatic vegetable is so great for your health. Swapna MM, Prakashkumar R, et al. Even after cooking, water chestnuts retain their crunch, which adds texture to your dish. Water chestnuts are rich in carbohydrates, starch, and dietary fiber.They are a good source of vitamin B6, riboflavin, copper, manganese, and potassium.They have high water content. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Looking to start a low-carb diet, but not sure where to start? But wait, there’s more: water chestnuts are also used in remedies for diarrhea, abdominal pain, liver problems, and hernia. In its growing places, Chinese waterchestnuts can be available at their best from the onset of summer season to fall. 2016;81(10):H2578-H2586. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. A 3.5 ounce of water chestnut provides 97 calories, 0.1 grams fat, 23.9 grams carbohydrate, 3 grams fiber, 2 grams protein, 17% of RDI potassium, 17% of RDI manganese, 16% of RDI copper, 16% of RDI vitamin B6, and 12% of RDI riboflavin. Water chestnuts are an excellent source of potassium, which is an extremely beneficial mineral for human beings. Zhan G, Pan L, Tu K, Jiao S. Antitumor, antioxidant, and nitrite scavenging effects of Chinese water chestnut (Eleocharis dulcis) peel flavonoids. 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Before eating, raw water chestnuts need to be peeled and the top sliced off. It helps keep you full and satisfied, aids in digestion, and can help regulate cholesterol and blood sugar levels., One-half cup of water chestnuts contains 7% of your daily potassium needs. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Nutritionally, water chestnuts are a good source of potassium; a one cup serving has more than one banana. Minerals. Since water chestnut is not a nut, it is safe for people with tree nut allergies. No reports of water chestnut allergy have been reported in the medical literature. Store unopened cans of water chestnuts in a cool, dry place. It is also a good source of Dietary Fiber, Riboflavin, Vitamin B6, Potassium, Copper and Manganese. 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