✦ Low calorie
✦ Stays crunchy when cooked
✦ Potassium
✦ Manganese source
Water chestnut is the crisp corm of an aquatic plant, low in calories with a notable starch content, plus potassium, manganese, and small amounts of B vitamins. Its texture stays crunchy even after cooking.
🍳
Preparation note
Eat raw thinly sliced or add late to stir-fries to keep the signature crunch.
Sources:
CoFID 2021
Where Water chestnuts, raw Stands Out
Micronutrient
Potassium
530 mg
per 100g · tap to explore →
Micronutrient
Phosphorus
70.0 mg
per 100g · tap to explore →
Micronutrient
Magnesium
14.0 mg
per 100g · tap to explore →
Micronutrient
Calcium
8.00 mg
per 100g · tap to explore →
Flavanols (Flavan-3-ols)
Catechin (+)
0.010 mg
per 100g · USDA Flavonoid DB 3.3 (2018); NDB_No 12098 · tap to explore →
Macronutrients per 100g
198
kJ
Energy
1.40
g
Protein
10.4
g
Carbs
0.20
g
Fat
4.80
g
Sugars
0.03
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 530 mg | 27% | |
| Phosphorus | 70.0 mg | 10% | |
| Magnesium | 14.0 mg | 4% | |
| Calcium | 8.00 mg | 1% | |
| Vitamin C | 5.00 mg | 6% | |
| Niacin (B3) | 1.00 mg | 6% | |
| Iron | 0.700 mg | 5% | |
| Riboflavin (B2) | 0.110 mg | 8% | |
| Vitamin B6 | 0.100 mg | 7% | |
| Thiamin (B1) | 0.090 mg | 8% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RAE) | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 0.000 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Phytochemicals
Flavanols (Flavan-3-ols)
Catechin (+)
0.010 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12098
Flavanols (Flavan-3-ols)
Epicatechin (-)
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12098
Flavanols (Flavan-3-ols)
Epigallocatechin gallate (EGCG)
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 12098
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
Phytochemical data: USDA Flavonoid Database Release 3.3 (2018) and published analytical literature as indicated on each compound.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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