Vegetables / Root Vegetables
Water chestnut
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 63% |
| Calories | 176kcal / 2530kcal (6%) |
Macronutrients
Protein | 2.3 g/ 71g (3%) | ||||||
Total Fat | 0.7 g/ 42g (1%) low | ||||||
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Total Carbs | 40.3 g/ 348g (11%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.08 mg/ 1mg (6%) |
Vit B2 | 0.03 mg/ 1mg (2%) |
Vit B3 | 1.4 mg NE/ 16mg NE (8%) |
Vit C | 8 mg/ 70mg (11%) |
Minerals
Calcium | 17 mg/ 750mg (2%) |
Phosphorus | 96 mg/ 700mg (13%) |
Iron | 0.7 mg/ 12mg (5%) |
Sodium | 84 mg/ 1500mg (5%) low |
What is this food?
Water chestnut is a crunchy, starchy vegetable (often used in salads, stir-fries, and desserts). In a 100g serving, it provides carbohydrates and some fiber, with very little fat.
Why it matters to health
Water chestnut can help your meals feel more filling because it has dietary fiber (5g), which supports regular digestion. It also has some natural sugars (8g) and carbohydrates (40.3g), so it’s best treated as a carb-containing veggie—especially if you’re also eating rice, noodles, or bread in the same meal. Sodium is relatively low (84mg), but if it’s canned or mixed with sauces, sodium can go up.
Healthier tips
- For balance in your 3 meals + 1–2 snacks a day:
- Use water chestnut as part of your vegetable side or add it to ulam/stir-fry, not as the main carb if you already have rice.
- Pair it with lean protein (fish, chicken, tofu) and extra non-starchy veggies to make the meal more balanced.
- If using canned water chestnut, rinse well to reduce added sodium.
- Watch portion size: a small serving (about a cup or less, depending on your dish) is usually enough when you’re also eating rice.
Common Filipino dishes
Ginataang halo-halo, Fresh fruit and vegetable salad, Stir-fried water chestnut with vegetables, Lumpia (with mixed veggie filling), Sweet water chestnut dessert
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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