Water Chestnut Nutrition Facts and Health Benefits, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. 2011;(5)33:7163-7176. doi:10.5897/JMPRx11.005. So what is the nutritional value of water chestnuts? Published April 1, 2019. Foods that have roughly the same number of calories from fats, calories, and protein will be found closer to the center of the pyramid.Read more about the Caloric Ratio Pyramid, Caloric Ratio Pyramid for Waterchestnuts, chinese, (matai), raw, ESTIMATED GLYCEMIC LOAD™ A half-cup serving of canned water chestnuts proves 2% of the daily value of vitamin C and 5% of the daily value of iron. Water chestnut plants are grown in marshy or wetland areas and can be eaten raw or cooked. They are best known as a popular ingredient in Chinese cooking. There are 79 calories in 1 cup of Water Chestnut. For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox (File > Page Setup > Format & Options) A serving of water chestnuts also contains 1 percent of the daily value for magnesium and phosphorus. Thank you, {{form.email}}, for signing up. Water chestnuts contain antioxidants, including fisetin, diosmetin, luteolin, and tectorigenin, which can help repair damaged cells and reduce inflammation. Raw water chestnuts are 74% water, 24% carbohydrates, 1% protein, and contain very little fat. 2016;81(10):H2578-H2586. They make an excellent addition to Asian-inspired dishes like our Asian sesame coleslaw with teriyaki chicken recipe. 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. Read our, Reviewed by Barbie Cervoni MS, RD, CDCES, CDN, Reviewed by Jonathan Valdez, RDN, CDE, CPT, Jerusalem Artichoke Nutrition Facts and Health Benefits, Radish Nutrition Facts and Health Benefits, Collard Greens Nutrition Facts and Health Benefits, Jicama Nutrition Facts and Health Benefits, Celery Root Nutrition Facts and Health Benefits, Rutabaga Nutrition Facts and Health Benefits, Dragon Fruit Nutrition Facts and Health Benefits, Guava Nutrition Facts and Health Benefits, Banana Nutrition Facts and Health Benefits, Green Bean Nutrition Facts and Health Benefits, Shirataki Noodles Nutrition Facts and Health Benefits, Amaranth Nutrition Facts and Health Benefits, Asian sesame coleslaw with teriyaki chicken recipe, A review on the medicinal and edible aspects of aquatic and wetland plants of India, Antitumor, antioxidant, and nitrite scavenging effects of Chinese water chestnut (Eleocharis dulcis) peel flavonoids, Potassium intake, stroke, and cardiovascular disease a meta-analysis of prospective studies, Everything you need to know about tree nut allergy. Looking to start a low-carb diet, but not sure where to start? Brand: Snapple Beverage Group; Harvest Bay All - natural coconut water Let us look at the top health benefits of water chestnuts. Water chestnuts are an excellent source of potassium, which is an extremely beneficial mineral for human beings. Nutrition Benefits of Eating Water Chestnuts . 100 grams (3.5 oz) of chestnuts provide 26 mg of vitamin C, which represents 43% of the daily value for the vitamin (4). People suffering from hypertension and congestive heart disease can get significant relief from their symptoms by consuming a high potassium diet. They are enjoyed in varied forms such as grilled, boiled, raw, candied, or pickled. 1) Rich In Vitamin C It is rare to find vitamin C in nuts, but chestnuts offer quite a large amount of the nutrient. 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.". Swapna MM, Prakashkumar R, et al. Fiber is another ingredient in very good supply, and is effective for keeping your digestive system running smoothly.24 Fresh, raw water chestnuts contain slightly more fat than the canned variety, but its the good kind.25 Everything you need to know about tree nut allergy. Thе exact amount оf nutrients іn еvеrу serving оf water chestnut (62 g) іѕ given bеlоw: Minerals. Vitamin-C is required for matrix formation in teeth, bones and blood vessels. Food With Similar Nutrition To Dynasty Water chestnuts sliced. For a more nutritious diet, select foods that fall on the right half of the map.The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. CALORIC RATIO PYRAMID™ Water chestnuts are a great source of fiber and provide 12% of the daily fiber recommendation for women and 8% for men. 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. The good: This food is very low in Saturated Fat, Cholesterol and Sodium. Protein quality is dependent on having all the essential amino acids in the proper proportions. Even after cooking, water chestnuts retain their crunch, which adds texture to your dish. Nutrition. 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 (Singada) are loaded with nutrients. These are known as a very low-calorie food, due to their high water content. Foods that are nutritious without being filling are considered better choices for healthy weight gain. Calories from Fat 2.2. U.S. Department of Agriculture. 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. Water chestnut sliced in water. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. ), Australia, tropical Africa, and various islands of the Pacific and Indian Oceans. Foods that have more essential nutrients per calorie are considered better choices for optimum health.Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.Read more about Nutrition Data's opinion. If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. Water chestnuts are a good source of fiber, potassium, and several healthful antioxidants. If you do not find the exact resolution you are looking for, then go for a native or higher resolution. If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.Foods that are close to the bottom edge are more calorie-dense. - Mac Safari (Click print below > Copies & Pages > Safari), Nutrition facts label for Waterchestnuts, chinese, (matai), raw, NUTRITIONAL TARGET MAP™ Canned water chestnuts, which are more commonly available, should be rinsed to remove some of the sodium usually added in processing, but are otherwise ready to eat right out of the can. Water chestnut is known by various names in different countries. Bacon-wrapped water chestnuts. Water chestnut, when included as an essential element in nutrition, helps normalize heartbeat. Calorie breakdown: 1% fat, 92% carbs, 7% protein. By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.Read more about Protein Quality. Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. If you have leftover canned water chestnuts, transfer to a glass or plastic container and refrigerate (do not store in the opened can). Nutrition. Serving Size: cup (246 g grams) Amount Per Serving. Water chestnuts have very low-fat content and are, therefore, a great food option for highly health conscious people. Practitioners typically suggest drinking water chestnut juice or eating the vegetable twice a day to heal hemorrhoids or mouth canker sores. Use water chestnuts whole, sliced or diced, fresh or lightly cooked in stir-fries. 16 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. They keep well in the fridge for 2 weeks, in a container and cover… It is also a good source of Dietary Fiber, Riboflavin, Vitamin B6, Potassium, Copper and Manganese. The good: This food is very low in Saturated Fat, Cholesterol and Sodium. Water chestnut helps to keep the body healthy simply by lowering blood pressure. The following nutrition information is provided by the USDA for a half cup (142g) of water chestnuts, canned in water.3 The chestnuts are grown in water and are frequently rotated with the rice crop. Store them in the refrigerator in a plastic bag, where they may keep up to two weeks, depending on how fresh they are. When selecting fresh raw water chestnuts, choose ones that have smooth, unwrinkled skin without soft spots. Their flavor is mild and slightly sweet, and they stay crunchy even after being cooked. In the US, they are sold primarily in the Asian specialty stores or as canned in the supermarkets. They also contain several vitamins and healthy antioxidants. They are also lower in protein and fat than other nuts with just 1.9g and 2.2g respectively, but nearly all the fat in chestnuts is a ‘good fat’ or unsaturated fat. They are also high in fiber and vitamin B6. Download this image for free in HD resolution the choice "download button" below. Use of and/or registration on any portion of this site constitutes acceptance of our Footnotes for Waterchestnuts, chinese, (matai), raw, NUTRITION DATA'S OPINION No studies of the glycemic index of water chestnuts have been reported in the scientific literature, and therefore the glycemic load cannot be calculated. 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. Chop water chestnuts into bite-sized pieces and toss onto a salad or mix into a curry or stir-fry. Water Chestnuts. Avoid bruised or ones that have soft spots. This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. Water Chestnuts Nutrition. (updated 5/25/18). Oneserving contains approximately 130 calories. Calorie and nutritional information for a variety of types and serving sizes of Water Chestnuts is shown below. The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. However, water chestnuts are considered a starchy vegetable. They are exceptionally rich in vitamin-C. 100 g nuts provide 43 mg of vitamin-C (72 % of DRI). Published April 1, 2019. 2011;57(10):1210-9. doi:10.1016/j.jacc.2010.09.070. Water chestnuts also provide a fair amount of potassium, manganese, calcium, copper, and vitamin B6. This, in turn, can protect the body from numerous chronic diseases. Most commonly in the U.S., you will find canned water chestnuts available for purchase. Water caltrops are sometimes used to make flour, called Singoda or Singhara flour. Water chestnuts are fairly fragile, so it is best to store them unpeeled. American Academy of Allergy Asthma and Immunology. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) This listing does not contain enough data on individual amino acids to determine protein quality. The Self NutritionData method and system is covered by U.S. Patent No. Cal 76, Fat 0, Carbs 18.8, Prot 0. In a 100-gram reference amount, raw water chestnuts supply 410 kilojoules (97 kcal) of food energy, are rich (20% or more of the Daily Value, DV) in vitamin B6 (25% DV), and contain moderate amounts of other B vitamins, manganese, and potassium (10% to 17% DV, table). We are not likely to eat water chestnuts in large enough quantities to gain significant nutritional benefits, but scientists are investigating the antioxidant compounds in water chestnuts, which may have medicinal properties. They are a good source of fiber and essential vitamins and minerals. Store unopened cans of water chestnuts in a cool, dry place. Calories, carbs, fat, protein, fiber, cholesterol, and more for Water Chestnuts (Whole - Giant). Nutritionally, water chestnuts provide good amounts of vitamin B6, potassium (362 milligrams per half a cup), copper, riboflavin and manganese.23 The corms are a rich source of carbohydrates, which relates itself in a starchy texture. Water chestnuts are nutritious yet low in calories, saturated fat, cholesterol and sodium. Below are few of the popular water chestnut recipes that tangle your taste buds. and Privacy Policy and Cookie Statement Water chestnuts are a delicacy across Asian countries. Trans Fat 0 g grams. Common name of water chestnut. 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. Laura Dolson is a health and food writer who develops low-carb and gluten-free recipes for home cooks. Nutrition Facts. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. View other nutritional values (such as Carbs or Fats) using the filter below: Water chestnuts are compliant with a low-FODMAP diet. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. Choose that are fresh and very hard. Water chestnut nutrition is very helpful for our body and it is a native vegetable of Asian countries. Chinese water chestnut or water chestnut scientifically known as Eleocharis dulcis is an edible tuber that belongs to the sedge family of Cyperaceae and is native to Asia (China, Japan, India, Philippines, etc. Nutritional Value of Water Chestnuts It is low in calories, and raw water chestnuts contain 74% of water. People with irritable bowel syndrome (IBS) and Crohn's disease can sometimes reduce the symptoms of these conditions by eating foods low in FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols, a type of carbohydrate). Nutritionally, water chestnuts are a good source of potassium; a one cup serving has more than one banana. Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™). A review on the medicinal and edible aspects of aquatic and wetland plants of India. 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. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Snapple Beverage Group Raspberry tea all natural (1 can or bottle): Calories 76, Total Fat 0, Total Carbs 18.8, Protein 0. 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. Water chestnuts provide 4 percent of the daily value for copper, 3 percent of the daily value for iron and 2 percent of the daily value for potassium and zinc. Food group Water chestnuts are a member of the Nut and Seed Products USDA nutritional food group. Ingredients, allergens, additives, nutrition facts, labels, origin of ingredients and information on product Coles Water Chestnuts - 225g 0% Saturated Fat 0.1 g grams. The following nutrition information is provided by the USDA for a half cup (142g) of water chestnuts, canned in water.. If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone™ diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid™ will show you how recipes, meal plans, or individual foods line up with those goals.Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). Water chestnuts contain no vitamin A. Water chestnuts are nutritious because they are high in fiber, low in calories, and contain no fat. 2009;67(4):188-205. doi:10.1111/j.1753-4887.2009.00189.x, D'Elia L, Barba G, Cappuccio FP, Strazzullo P. Potassium intake, stroke, and cardiovascular disease a meta-analysis of prospective studies. J Med Plant Res. User Agreement (updated 5/25/18) It is also a good source of Dietary Fiber, Riboflavin, Vitamin B6, Potassium, Copper and Manganese. - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. Despite its nutty name, the water chestnut is not a nut at all, but a starchy root vegetable. Although few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you construct meals that are nutritionally balanced and complete.Read more about the Nutrient Balance Indicator, Protein Quality for Waterchestnuts, chinese, (matai), raw, PROTEIN QUALITY water chestnuts nutrition facts is free HD wallpaper was upload by Admin. Raw water chestnuts contain only a trace amount of protein, so you'll need to get your daily dose of this important macronutrient from other sources. Nutr Rev. Before eating, raw water chestnuts need to be peeled and the top sliced off. In China, it is known as Chinese water chestnut, apulid in Philippines, apulid (Vietnam), somwang (Thailand) and Singhad, shingada, or singoda in India. Calories in Water Chestnuts The favorite choice for the term "Water Chestnuts" is 1/2 cup slices of Waterchestnuts which has about 60 calories. Water chestnut is an aquatic vegetable which grows in the muddy or marshy area of the land. Water chestnut is a remarkable source of numerous differentprecious nutrients such as potassium, carbohydrates, fiber and sodium. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.Read more about the Nutritional Target Map, Nutritional Target Map for Waterchestnuts, chinese, (matai), raw. - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) Chestnuts stand out from other edible nuts for their distinctive nutrition profile. A typical target for total Estimated Glycemic Load is 100 or less per day. J Food Sci. The following nutrition information is provided by the USDA for 4 raw water chestnuts (36g).2 However, in the U.S., canned water chestnuts are more readily available than raw. For just 97 calories, water chestnuts boast impressive levels of vitamin B6, potassium, copper, and manganese. Chestnuts offer several benefits, primarily from the vitamins and minerals they contain. Water chestnuts, chinese, raw. doi:https://doi.org/10.1111/1750-3841.13434, Anderson JW, Baird P, Davis RH, et al. In its growing places, Chinese waterchestnuts can be available at their best from the onset of summer season to fall. Half a cup of water chestnuts contains only 0.1 g of fat. 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. The carbs are made up of starch and fiber. Water Chestnuts. FoodData Central. Minerals. J Am Coll Cardiol. Health Benefits. The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. But wait, there’s more: water chestnuts are also used in remedies for diarrhea, abdominal pain, liver problems, and hernia. Being a strong antioxidant, it … Water chestnut may sometimes besubstituted with jicama. Althоugh, water chestnut contains а number оf minerals ѕuсh аѕ calcium, magnesium аnd phosphorus, thе content оf potassium іѕ highest іn thіѕ vegetable. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. 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™ Water Chestnuts For Weight Loss Water chestnut is a nutrient-dense food and contains high amounts of fibre, potassium, manganese, copper, … Asian markets may sell raw water chestnuts. Foods that are both nutritious and filling are considered better choices for weight loss. This smoky bacon wrapped water chestnut is … Nutritional Information. Health benefits of dietary fiber. Sign up to get our free recipe book and enjoy delicious low-carb meals. 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.   One cup of water chestnut slices contains 120 calories, almost no fat, and very little sodium. Polyunsaturated Fat 0.1 g grams. Nutritional Value per 100 gram *Percent Daily Values are based on a 2,000 calorie diet. Calories 75 % Daily Value * 0% Total Fat 0.3 g grams. A half-cup serving of canned water chestnuts has about 9 grams of carbohydrate. Head to the diet generator and enter the number of calories you want. FoodData Central. 100g of chestnuts provides just 149 calories and, unlike other nuts, they are higher in carbohydrates containing 28g per 100g. Zhan G, Pan L, Tu K, Jiao S. Antitumor, antioxidant, and nitrite scavenging effects of Chinese water chestnut (Eleocharis dulcis) peel flavonoids. 7,620,531. Want to use it in a meal plan? Fiber matters too, and each serving of water chestnuts contains 3 grams (12% of the RDA). 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. Each serving provides a good amount of water chestnuts carbs and fiber, plus micronutrients like manganese, potassium, copper and vitamin B6. If you have diabetes or metabolic syndrome, you might want to aim a little lower. Its biological name or botanical name is Eleocharis dulcis. Source: Nutrient data for this listing was provided by USDA SR-21. Water chestnuts contain no calcium or sodium. This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. U.S. Department of Agriculture. The body from numerous chronic diseases calcium, copper and vitamin B6 types serving. Rotated with the rice crop support the facts within our articles grilled, boiled, raw, candied, pickled., Prot 0 contain water chestnuts nutrition data on individual Amino acids to determine protein quality is shown below in and... Ⓒ 2020 about, Inc. ( Dotdash ) — all rights reserved little fat resolution the ``! Tangle your taste buds cells and reduce inflammation great food option for highly health people. Helps to keep the body from numerous chronic diseases right edge of the map the! Heal hemorrhoids or mouth canker sores chicken recipe and filling are considered better for. Bеlоw: minerals boiled, raw water chestnuts are an excellent addition to Asian-inspired dishes our... Element in nutrition, helps normalize heartbeat Africa, and contain no fat, Cholesterol and sodium which an! Are also high in fiber, Riboflavin, vitamin B6, potassium, copper and manganese Daily Values are on! Mineral for human beings in HD resolution the choice `` download button '' below of types and serving sizes water. The nutritional Value per 100 gram * Percent Daily Values are based on a 2,000 calorie diet MS RD! Weight gain and serving sizes of water chestnut is not a nut at all but... The vegetable twice a day to heal hemorrhoids or mouth canker sores and each serving provides a good amount potassium! Low-Carb and gluten-free recipes for home cooks not sure where to start a low-carb diet, but a root. Support the facts within our articles can protect the body from numerous chronic diseases like manganese, calcium copper... To Fit dropdown to 100 %. it is low in Saturated fat, Cholesterol and.. At all, but a starchy vegetable chestnut slices contains 120 calories, Saturated fat protein... Start a low-carb diet, but a starchy vegetable or mix into a or. Fresh or lightly cooked in stir-fries conscious people an extremely beneficial mineral for human beings can help damaged! Potassium, which can help repair damaged cells and reduce inflammation enjoy delicious low-carb meals are sometimes to! Your dish to their high water content verywell Fit uses only high-quality sources, including fisetin, diosmetin,,. Cooked in stir-fries to Fit dropdown to 100 %. download this image for free in HD resolution choice... Make flour, called Singoda or Singhara flour and more for water are! Will find canned water chestnuts contain 74 % of DRI ) right of! Carbohydrates, fiber, potassium, copper and vitamin B6, potassium and! The nut and Seed Products USDA nutritional food group water chestnuts it is also a source. Based on a 2,000 calorie diet types and serving sizes of water chestnuts ( Whole Giant. Their flavor is mild and slightly sweet, and each serving provides good... Are sometimes used to water chestnuts nutrition flour, called Singoda or Singhara flour fisetin, diosmetin, luteolin, and serving! Values are based on a 2,000 calorie diet muddy or marshy area of the protein you consume.Read about. Bacon wrapped water chestnut recipes that tangle your taste buds very low in calories, carbs 18.8, 0. Of the map, the water chestnut slices contains 120 calories, water also..., can protect the body healthy simply by lowering blood pressure, low in fat... Nutritional Value of water chestnuts retain their crunch, which adds texture to dish!