Home Health The Nutrition Facts And The Health Benefits Of Water Chestnuts

The Nutrition Facts And The Health Benefits Of Water Chestnuts

Water Chestnuts

Despite its nutty name, water chestnuts are not a nut at all, however a starchy root vegetable. Water chestnut flowers are grown in marshy or wetland areas and may be eaten raw or cooked.1 They are great called a popular component in Chinese cooking. Their taste is mild and barely candy, and they stay crunchy even after being cooked. Water chestnuts are an amazing supply of fiber, potassium, and several healthful antioxidants.

Water Chestnut Nutrition Facts

The following nutrition records are supplied via the USDA for four uncooked water chestnuts (36g).

However, within the U.S., canned water chestnuts are quite simple to be had than uncooked. The following nutrient facts are furnished by using the USDA for a half of cup (142g) of water chestnuts, canned in water.


A half of-cup serving of canned water chestnuts has about nine grams of carbohydrates. The carbs are made of starch and fiber.

No research on the glycemic index of water chestnuts was mentioned in the medical literature, and therefore the glycemic load can not be calculated. However, water chestnuts are considered starchy vegetables. You take Tadalista 20mg and Tadalista 40mg for treating men’s health issues.


Water chestnuts incorporate no fats.


Raw water chestnuts include simplest a trace quantity of protein, so you’ll need to get your day-by-day dose of this crucial macronutrient from different assets.

Vitamins and Minerals

A half-cup serving of canned water chestnuts proves 2% of the everyday value of vitamin C and 5% of the daily cost of iron. Water chestnuts also offer a truthful quantity of potassium, manganese, calcium, copper, and vitamin B6.


Four uncooked water chestnuts offer 35 calories at the same time as a half of-cup of canned water chestnuts have 50 energy, all largely from carbohydrates.

Health Benefits

We aren’t in all likelihood to devour water chestnuts in big enough portions to advantage significant nutritional advantages, but scientists are investigating the antioxidant compounds in water chestnuts, which may additionally have medicinal residences.

Fight Inflammation

Water chestnuts contain antioxidants, along with fisetin, diosmetin, luteolin, and tectorigenin, that could help repair damaged cells and reduce infection. This, in turn, can guard the body from numerous continual illnesses. These antioxidants are frequently located inside the peel of the water chestnut.

Provide Filling Fiber

Water chestnuts are excessive in fiber, and fiber has severe beneficial results on health. It allows maintain you complete and satisfied, aids in digestion, and might help modify LDL cholesterol and blood sugar ranges.

May Reduce Risk of Stroke

One-1/2 cup of water chestnuts carries 7% of your everyday potassium desires. An overview of 11 research on stroke and cardiovascular disease observed that better nutritional intake of potassium “is associated with decreased rates of stroke and may also lessen the risk of coronary heart disease and total cardiovascular disease.”

Low in FODMAPs

People with irritable bowel syndrome (IBS) and Crohn’s disease can now and again reduce the symptoms of those conditions via eating meals low in FODMAPs (fermentable oligo-, di-, mono-saccharides, and polyols, a form of carbohydrate). Water chestnuts are compliant with a low-FODMAP weight loss program.

Since water chestnut isn’t always a nut, it’s miles safe for people with tree nut allergies.7 No reviews of water chestnut hypersensitivity had been suggested within the scientific literature. If you revel in signs and symptoms of food hypersensitivity (along with itching or swelling around your mouth) after eating water chestnuts or any other food, contact your health care company to discuss a prognosis.


Water chestnuts (Eleocharis dulcis, now and then referred to as Chinese water chestnuts) can without problems be careworn with water caltrops (Trapa natans) because they are also a tuberous, aquatic vegetable and are once in a while known as water chestnuts. Water caltrops are once in a while used to make flour, known as Singoda or Singhara flour.

When It’s Best

Water chestnuts are to be had yr-spherical in the whole shape or canned. Most usually inside the U.S., you will locate canned water chestnuts available for purchase. Asian markets may sell uncooked water chestnuts.

Storage and Food Safety

When choosing clean uncooked water chestnuts, select ones which have smooth, unwrinkled skin without smooth spots. Store them inside the refrigerator in a plastic bag, where they may maintain for up to two weeks, depending on how clean they are.

Store unopened cans of water chestnuts in a cool, dry region. If you’ve got leftover canned water chestnuts, switch to a pitcher or plastic box and refrigerate (do no longer keep them within the opened can).

How to Prepare

Before eating, uncooked water chestnuts want to be peeled and the pinnacle sliced off. Canned water chestnuts, which are extra generally to be had, must be rinsed to get rid of a number of the sodium generally added in processing, but are otherwise ready to eat right out of the can.

Chop water chestnuts into chew-sized pieces and toss onto a salad or mix into a curry or stir-fry. They make a brilliant addition to Asian-inspired dishes. Even after cooking, water chestnuts preserve their crunch, which adds texture to your dish.

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