Copies & Pages > Safari), Nutrition facts label for Waterchestnuts, chinese, (matai), raw, NUTRITIONAL TARGET MAP™ Water chestnuts contain no calcium or sodium. 7,620,531. Water chestnuts have very low-fat content and are, therefore, a great food option for highly health conscious people. 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. 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. Sign up to get our free recipe book and enjoy delicious low-carb meals. Download this image for free in HD resolution the choice "download button" below. 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. Althоugh, water chestnut contains а number оf minerals ѕuсh аѕ calcium, magnesium аnd phosphorus, thе content оf potassium іѕ highest іn thіѕ vegetable. 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). Let us look at the top health benefits of 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). 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. Laura Dolson is a health and food writer who develops low-carb and gluten-free recipes for home cooks. 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 also provide a fair amount of potassium, manganese, calcium, copper, and vitamin B6. 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. 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 Water chestnuts are nutritious because they are high in fiber, low in calories, and contain no fat. The carbs are made up of starch and fiber. The good: This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, Riboflavin, Vitamin B6, Potassium, Copper and Manganese. This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. But wait, there’s more: water chestnuts are also used in remedies for diarrhea, abdominal pain, liver problems, and hernia. 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. Swapna MM, Prakashkumar R, et al. Nutritional Information. doi:https://doi.org/10.1111/1750-3841.13434, Anderson JW, Baird P, Davis RH, et al. Water chestnut, when included as an essential element in nutrition, helps normalize heartbeat. 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). Water Chestnuts Nutrition. Water Chestnuts. ), Australia, tropical Africa, and various islands of the Pacific and Indian Oceans. 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. 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. U.S. Department of Agriculture. Calories, carbs, fat, protein, fiber, cholesterol, and more for Water Chestnuts (Whole - Giant). The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. 100g of chestnuts provides just 149 calories and, unlike other nuts, they are higher in carbohydrates containing 28g per 100g. 2011;57(10):1210-9. doi:10.1016/j.jacc.2010.09.070. Looking to start a low-carb diet, but not sure where to start? Avoid bruised or ones that have soft spots. When selecting fresh raw water chestnuts, choose ones that have smooth, unwrinkled skin without soft spots. 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. They also contain several vitamins and healthy antioxidants. 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. 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). So what is the nutritional value of water chestnuts? 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. Foods that are both nutritious and filling are considered better choices for weight loss. CALORIC RATIO PYRAMID™ Despite its nutty name, the water chestnut is not a nut at all, but a starchy root vegetable. 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. Water chestnut is known by various names in different countries. Head to the diet generator and enter the number of calories you want. Calories 75 % Daily Value * 0% Total Fat 0.3 g grams. If you have leftover canned water chestnuts, transfer to a glass or plastic container and refrigerate (do not store in the opened can).   One cup of water chestnut slices contains 120 calories, almost no fat, and very little sodium. 1) Rich In Vitamin C It is rare to find vitamin C in nuts, but chestnuts offer quite a large amount of the nutrient. Chestnuts stand out from other edible nuts for their distinctive nutrition profile. 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™ Water chestnuts contain antioxidants, including fisetin, diosmetin, luteolin, and tectorigenin, which can help repair damaged cells and reduce inflammation. - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) Brand: Snapple Beverage Group; Harvest Bay All - natural coconut water Source: Nutrient data for this listing was provided by USDA SR-21. Protein quality is dependent on having all the essential amino acids in the proper proportions. The chestnuts are grown in water and are frequently rotated with the rice crop. Their flavor is mild and slightly sweet, and they stay crunchy even after being cooked. No studies of the glycemic index of water chestnuts have been reported in the scientific literature, and therefore the glycemic load cannot be calculated. Water chestnuts are an excellent source of potassium, which is an extremely beneficial mineral for human beings. (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) Below are few of the popular water chestnut recipes that tangle your taste buds. Nutritional Value of Water Chestnuts It is low in calories, and raw water chestnuts contain 74% of water. Water Chestnuts For Weight Loss Water chestnut is a nutrient-dense food and contains high amounts of fibre, potassium, manganese, copper, … It is also a good source of Dietary Fiber, Riboflavin, Vitamin B6, Potassium, Copper and Manganese. 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. Water chestnuts are a delicacy across Asian countries. Even after cooking, water chestnuts retain their crunch, which adds texture to your dish. Calorie breakdown: 1% fat, 92% carbs, 7% protein. 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.". Raw water chestnuts are 74% water, 24% carbohydrates, 1% protein, and contain very little fat. By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.Read more about Protein Quality. Water Chestnut Nutrition Facts and Health Benefits, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. Before eating, raw water chestnuts need to be peeled and the top sliced off. Health benefits of dietary fiber. User Agreement (updated 5/25/18) Water chestnut nutrition is very helpful for our body and it is a native vegetable of Asian countries. Store unopened cans of water chestnuts in a cool, dry place. Chestnuts offer several benefits, primarily from the vitamins and minerals they contain. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. In China, it is known as Chinese water chestnut, apulid in Philippines, apulid (Vietnam), somwang (Thailand) and Singhad, shingada, or singoda in India. Asian markets may sell raw water chestnuts. - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. U.S. Department of Agriculture. Water chestnut sliced in water. They are a good source of fiber and essential vitamins and minerals. 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. 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. These are known as a very low-calorie food, due to their high water content. Water chestnuts are fairly fragile, so it is best to store them unpeeled. 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. This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. 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. 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™). Foods that are nutritious without being filling are considered better choices for healthy weight gain. Nutrition Benefits of Eating Water Chestnuts . Want to use it in a meal plan? If you have diabetes or metabolic syndrome, you might want to aim a little lower. 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. Water chestnuts, chinese, raw. Oneserving contains approximately 130 calories. Water chestnuts are compliant with a low-FODMAP diet. 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 material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. 0% Saturated Fat 0.1 g grams. The good: This food is very low in Saturated Fat, Cholesterol and Sodium. 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. Water Chestnuts. Thе exact amount оf nutrients іn еvеrу serving оf water chestnut (62 g) іѕ given bеlоw: Minerals. They make an excellent addition to Asian-inspired dishes like our Asian sesame coleslaw with teriyaki chicken recipe. Footnotes for Waterchestnuts, chinese, (matai), raw, NUTRITION DATA'S OPINION Published April 1, 2019. Is best to store them unpeeled health conscious people the Daily Value * 0 % Total fat g... Known as a very low-calorie food, due to their high water content right edge of the,... Too, and very little sodium salad or mix into a curry or stir-fry % water, 24 carbohydrates. 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In HD resolution the choice `` download button '' below or metabolic syndrome you... Sources of protein for weight loss determine protein quality chestnuts carbs and fiber, Riboflavin, B6... That tangle your taste buds Whole - Giant ) syndrome, you will find canned water chestnuts nutrition are. Primarily from the vitamins and minerals but a starchy vegetable   cup! The medicinal and edible aspects of aquatic and wetland plants of India `` download button '' below on! Cervoni MS, RD, CDCES, CDN, is a health and food writer who low-carb. ( 72 % of DRI ) able to increase the overall quality of the protein you consume.Read more about quality! And more for water chestnuts in a cool, dry place and Seed Products nutritional. Contain enough data on individual Amino acids to determine protein quality protein, and tectorigenin, which is extremely. A very low-calorie food, due to their high water content this listing was provided by USDA... 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Numerous chronic diseases contains 120 calories, water chestnuts are a good source of Dietary fiber Riboflavin!, fresh or lightly cooked in stir-fries thank you, { { form.email } }, for up! What is the nutritional Value of water chestnuts are an excellent source of fiber! The number of calories you want including fisetin, diosmetin, luteolin, and contain no.. Each serving provides a good source of Dietary fiber, potassium, copper, and several healthful.! Of numerous differentprecious nutrients such as grilled, boiled, raw water chestnuts have very low-fat content and,! Is not a nut at all, but a starchy root vegetable Prot.! Taste buds Amino acids to determine protein quality of water being cooked  One cup water... Nutritional information for a half cup ( 246 g grams hypertension and congestive heart disease get! Is known by various names in different countries g grams ) amount per serving health food! Is also a good amount of potassium, copper and vitamin B6, potassium, adds. 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water chestnuts nutrition

The following nutrition information is provided by the USDA for a half cup (142g) of water chestnuts, canned in water.3 If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. 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. Cal 76, Fat 0, Carbs 18.8, Prot 0. Nutrition. American Academy of Allergy Asthma and Immunology. Nutrition Facts. Health Benefits. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. 2016;81(10):H2578-H2586. The following nutrition information is provided by the USDA for a half cup (142g) of water chestnuts, canned in water.. Calorie and nutritional information for a variety of types and serving sizes of Water Chestnuts is shown below. The Self NutritionData method and system is covered by U.S. Patent No. Use water chestnuts whole, sliced or diced, fresh or lightly cooked in stir-fries. Water chestnuts are usually found in the asian section or aisle of the grocery store or supermarket. Snapple Beverage Group Raspberry tea all natural (1 can or bottle): Calories 76, Total Fat 0, Total Carbs 18.8, Protein 0. (updated 5/25/18). This smoky bacon wrapped water chestnut is … For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox (File > Page Setup > Format & Options) If you do not find the exact resolution you are looking for, then go for a native or higher resolution. Food With Similar Nutrition To Dynasty Water chestnuts sliced. They are exceptionally rich in vitamin-C. 100 g nuts provide 43 mg of vitamin-C (72 % of DRI). However, water chestnuts are considered a starchy vegetable. This, in turn, can protect the body from numerous chronic diseases. For just 97 calories, water chestnuts boast impressive levels of vitamin B6, potassium, copper, and manganese. 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. There are 79 calories in 1 cup of Water Chestnut. Use of and/or registration on any portion of this site constitutes acceptance of our Polyunsaturated Fat 0.1 g grams. 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. View other nutritional values (such as Carbs or Fats) using the filter below: 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. A serving of water chestnuts also contains 1 percent of the daily value for magnesium and phosphorus. Being a strong antioxidant, it … J Am Coll Cardiol. Choose that are fresh and very hard. 2011;(5)33:7163-7176. doi:10.5897/JMPRx11.005. Calories from Fat 2.2. 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. Minerals. Water chestnuts contain no vitamin A. This listing does not contain enough data on individual amino acids to determine protein quality. Nutrition. Water chestnut is an aquatic vegetable which grows in the muddy or marshy area of the land. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. In the US, they are sold primarily in the Asian specialty stores or as canned in the supermarkets. J Food Sci. 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. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Its biological name or botanical name is Eleocharis dulcis. 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 chestnut may sometimes besubstituted with jicama. 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. Water chestnut helps to keep the body healthy simply by lowering blood pressure. Zhan G, Pan L, Tu K, Jiao S. Antitumor, antioxidant, and nitrite scavenging effects of Chinese water chestnut (Eleocharis dulcis) peel flavonoids. Water chestnuts are a good source of fiber, potassium, and several healthful antioxidants. 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. Common name of water chestnut. Water chestnuts are a great source of fiber and provide 12% of the daily fiber recommendation for women and 8% for men. Nutritionally, water chestnuts are a good source of potassium; a one cup serving has more than one banana. water chestnuts nutrition facts is free HD wallpaper was upload by Admin. Chop water chestnuts into bite-sized pieces and toss onto a salad or mix into a curry or stir-fry. 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. 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. In its growing places, Chinese waterchestnuts can be available at their best from the onset of summer season to fall. Thank you, {{form.email}}, for signing up. Nutritional Value per 100 gram *Percent Daily Values are based on a 2,000 calorie diet. Ingredients, allergens, additives, nutrition facts, labels, origin of ingredients and information on product Coles Water Chestnuts - 225g 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 FoodData Central. Water chestnut is a remarkable source of numerous differentprecious nutrients such as potassium, carbohydrates, fiber and sodium. Water chestnuts are nutritious yet low in calories, saturated fat, cholesterol and sodium. Water caltrops are sometimes used to make flour, called Singoda or Singhara flour. Nutr Rev. Everything you need to know about tree nut allergy. 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. 16 J Med Plant Res. Calories in Water Chestnuts The favorite choice for the term "Water Chestnuts" is 1/2 cup slices of Waterchestnuts which has about 60 calories. A review on the medicinal and edible aspects of aquatic and wetland plants of India. Bacon-wrapped water chestnuts. They are also high in fiber and vitamin B6. and Privacy Policy and Cookie Statement Each serving provides a good amount of water chestnuts carbs and fiber, plus micronutrients like manganese, potassium, copper and vitamin B6. FoodData Central. Most commonly in the U.S., you will find canned water chestnuts available for purchase. Store them in the refrigerator in a plastic bag, where they may keep up to two weeks, depending on how fresh they are. They keep well in the fridge for 2 weeks, in a container and cover… Trans Fat 0 g grams. Serving Size: cup (246 g grams) Amount Per Serving. Water chestnuts (Singada) are loaded with nutrients. A half-cup serving of canned water chestnuts has about 9 grams of carbohydrate. Half a cup of water chestnuts contains only 0.1 g of fat. A typical target for total Estimated Glycemic Load is 100 or less per day. Food group Water chestnuts are a member of the Nut and Seed Products USDA nutritional food group. Practitioners typically suggest drinking water chestnut juice or eating the vegetable twice a day to heal hemorrhoids or mouth canker sores. Vitamin-C is required for matrix formation in teeth, bones and blood vessels. 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. Fiber matters too, and each serving of water chestnuts contains 3 grams (12% of the RDA). Published April 1, 2019. - Mac Safari (Click print below > Copies & Pages > Safari), Nutrition facts label for Waterchestnuts, chinese, (matai), raw, NUTRITIONAL TARGET MAP™ Water chestnuts contain no calcium or sodium. 7,620,531. Water chestnuts have very low-fat content and are, therefore, a great food option for highly health conscious people. 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. 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. Sign up to get our free recipe book and enjoy delicious low-carb meals. Download this image for free in HD resolution the choice "download button" below. 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. Althоugh, water chestnut contains а number оf minerals ѕuсh аѕ calcium, magnesium аnd phosphorus, thе content оf potassium іѕ highest іn thіѕ vegetable. 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). Let us look at the top health benefits of 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). 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. Laura Dolson is a health and food writer who develops low-carb and gluten-free recipes for home cooks. 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 also provide a fair amount of potassium, manganese, calcium, copper, and vitamin B6. 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. 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 Water chestnuts are nutritious because they are high in fiber, low in calories, and contain no fat. The carbs are made up of starch and fiber. The good: This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, Riboflavin, Vitamin B6, Potassium, Copper and Manganese. This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. But wait, there’s more: water chestnuts are also used in remedies for diarrhea, abdominal pain, liver problems, and hernia. 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. Swapna MM, Prakashkumar R, et al. Nutritional Information. doi:https://doi.org/10.1111/1750-3841.13434, Anderson JW, Baird P, Davis RH, et al. Water chestnut, when included as an essential element in nutrition, helps normalize heartbeat. 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). Water Chestnuts Nutrition. Water Chestnuts. ), Australia, tropical Africa, and various islands of the Pacific and Indian Oceans. 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. 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. U.S. Department of Agriculture. Calories, carbs, fat, protein, fiber, cholesterol, and more for Water Chestnuts (Whole - Giant). The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. 100g of chestnuts provides just 149 calories and, unlike other nuts, they are higher in carbohydrates containing 28g per 100g. 2011;57(10):1210-9. doi:10.1016/j.jacc.2010.09.070. Looking to start a low-carb diet, but not sure where to start? Avoid bruised or ones that have soft spots. When selecting fresh raw water chestnuts, choose ones that have smooth, unwrinkled skin without soft spots. 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. They also contain several vitamins and healthy antioxidants. 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. 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). So what is the nutritional value of water chestnuts? 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. Foods that are both nutritious and filling are considered better choices for weight loss. CALORIC RATIO PYRAMID™ Despite its nutty name, the water chestnut is not a nut at all, but a starchy root vegetable. 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. Water chestnut is known by various names in different countries. Head to the diet generator and enter the number of calories you want. Calories 75 % Daily Value * 0% Total Fat 0.3 g grams. If you have leftover canned water chestnuts, transfer to a glass or plastic container and refrigerate (do not store in the opened can).   One cup of water chestnut slices contains 120 calories, almost no fat, and very little sodium. 1) Rich In Vitamin C It is rare to find vitamin C in nuts, but chestnuts offer quite a large amount of the nutrient. Chestnuts stand out from other edible nuts for their distinctive nutrition profile. 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™ Water chestnuts contain antioxidants, including fisetin, diosmetin, luteolin, and tectorigenin, which can help repair damaged cells and reduce inflammation. - Internet Explorer 6/7 (Tools > Internet Options > Advanced > Printing) Brand: Snapple Beverage Group; Harvest Bay All - natural coconut water Source: Nutrient data for this listing was provided by USDA SR-21. Protein quality is dependent on having all the essential amino acids in the proper proportions. The chestnuts are grown in water and are frequently rotated with the rice crop. Their flavor is mild and slightly sweet, and they stay crunchy even after being cooked. No studies of the glycemic index of water chestnuts have been reported in the scientific literature, and therefore the glycemic load cannot be calculated. Water chestnuts are an excellent source of potassium, which is an extremely beneficial mineral for human beings. (Go File > Print Preview > adjust the Shrink To Fit dropdown to 100%.) Below are few of the popular water chestnut recipes that tangle your taste buds. Nutritional Value of Water Chestnuts It is low in calories, and raw water chestnuts contain 74% of water. Water Chestnuts For Weight Loss Water chestnut is a nutrient-dense food and contains high amounts of fibre, potassium, manganese, copper, … It is also a good source of Dietary Fiber, Riboflavin, Vitamin B6, Potassium, Copper and Manganese. 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. Water chestnuts are a delicacy across Asian countries. Even after cooking, water chestnuts retain their crunch, which adds texture to your dish. Calorie breakdown: 1% fat, 92% carbs, 7% protein. 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.". Raw water chestnuts are 74% water, 24% carbohydrates, 1% protein, and contain very little fat. By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.Read more about Protein Quality. Water Chestnut Nutrition Facts and Health Benefits, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. Before eating, raw water chestnuts need to be peeled and the top sliced off. Health benefits of dietary fiber. User Agreement (updated 5/25/18) Water chestnut nutrition is very helpful for our body and it is a native vegetable of Asian countries. Store unopened cans of water chestnuts in a cool, dry place. Chestnuts offer several benefits, primarily from the vitamins and minerals they contain. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. In China, it is known as Chinese water chestnut, apulid in Philippines, apulid (Vietnam), somwang (Thailand) and Singhad, shingada, or singoda in India. Asian markets may sell raw water chestnuts. - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. U.S. Department of Agriculture. Water chestnut sliced in water. They are a good source of fiber and essential vitamins and minerals. 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. 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. These are known as a very low-calorie food, due to their high water content. Water chestnuts are fairly fragile, so it is best to store them unpeeled. 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. This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. 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. 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™). Foods that are nutritious without being filling are considered better choices for healthy weight gain. Nutrition Benefits of Eating Water Chestnuts . Want to use it in a meal plan? If you have diabetes or metabolic syndrome, you might want to aim a little lower. 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. Water chestnuts, chinese, raw. Oneserving contains approximately 130 calories. Water chestnuts are compliant with a low-FODMAP diet. 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 material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. 0% Saturated Fat 0.1 g grams. The good: This food is very low in Saturated Fat, Cholesterol and Sodium. 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. Water Chestnuts. Thе exact amount оf nutrients іn еvеrу serving оf water chestnut (62 g) іѕ given bеlоw: Minerals. They make an excellent addition to Asian-inspired dishes like our Asian sesame coleslaw with teriyaki chicken recipe. Footnotes for Waterchestnuts, chinese, (matai), raw, NUTRITION DATA'S OPINION Published April 1, 2019. Is best to store them unpeeled health conscious people the Daily Value * 0 % Total fat g... Known as a very low-calorie food, due to their high water content right edge of the,... Too, and very little sodium salad or mix into a curry or stir-fry % water, 24 carbohydrates. 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