Vegetable
raw chinese waterchestnut.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
mataibiqiwater chestnutraw water chestnuteleocharis dulcis
SERVING
CALORIES
97
PROTEIN
1.4g
CARBS
23.9g
FAT
0.10g
FIBER
3.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories97kcal—
Protein1.4g3%
Carbohydrates23.9g9%
Fiber3.0g11%
Sugar4.8g10%
Total fat0.10g0%
Saturated fat0g0%
Trans fat0g—
Cholesterol0mg0%
Water74g—
MINERALS
Sodium14mg1%
Potassium584mg12%
Calcium11mg1%
Iron0.70mg4%
Magnesium22mg5%
Phosphorus63mg5%
Zinc0.50mg5%
Copper0.33mg37%
Manganese0.33mg14%
Selenium0.70µg1%
VITAMINS
Vitamin A0µg0%
Vitamin C4.0mg4%
Vitamin D0µg0%
Vitamin E0mg0%
Vitamin K0.10µg0%
Thiamin (B1)0.14mg12%
Riboflavin (B2)0.20mg15%
Niacin (B3)1.0mg6%
Pantothenic acid (B5)0.50mg10%
Vitamin B60.33mg19%
Folate (B9)16µg4%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup124g
1 oz28.4g
1 lb453.6g
1 piece18g
HEALTH BENEFITS
Why eat it.
- ✓High in antioxidants like ferulic acid which may reduce chronic disease risk
- ✓Excellent source of potassium for heart health and blood pressure regulation
- ✓Low in calories but high in fiber, promoting satiety and digestive health
- ✓Naturally gluten-free and fat-free snack option
- ✓Contains manganese which supports bone health and metabolism
COOKING TIPS
In the kitchen.
- 1Peel the dark brown skin completely with a paring knife before consuming or cooking
- 2Add to stir-fries at the very end of cooking to preserve their signature crunchy texture
- 3Can be eaten raw as a snack, providing a sweet, apple-like flavor and crisp texture
STORAGE
Keep it fresh.
- Store unpeeled water chestnuts in a paper bag in the refrigerator for up to 2 weeks
- Once peeled, store in a container submerged in water in the fridge, changing water daily
- Avoid storing in plastic bags as moisture buildup can cause rapid rotting
FAQ
Frequently asked questions.
How do I select the best fresh water chestnuts?
Look for water chestnuts that are firm to the touch with tight, unwrinkled skin. Avoid any that feel soft, spongy, or have visible mold or dark soft spots.
Can fresh water chestnuts be frozen?
Yes, they can be frozen after peeling and blanching, but they will lose some of their crispness. They are best used in cooked dishes after freezing rather than eaten raw.
What is a good substitute for fresh Chinese water chestnuts?
Jicama is the best fresh substitute due to its similar crunch and mild sweetness. Canned water chestnuts are an option but lack the flavor depth of fresh ones.
Are water chestnuts a type of nut?
No, despite the name, they are not nuts. They are aquatic tuber-like vegetables (corms) that grow in marshes and underwater mud.
How do I prepare fresh water chestnuts for cooking?
Wash them thoroughly to remove mud, slice off the top and bottom ends, and then use a vegetable peeler or paring knife to remove the dark brown skin.
Can you eat the skin of a water chestnut?
No, the dark brown skin is tough, bitter, and may harbor bacteria from the mud they grow in. It should always be peeled off before eating.
What do fresh water chestnuts taste like?
They have a mild, sweet, and nutty flavor, often compared to a cross between a coconut and a very crisp apple or pear.
Are fresh water chestnuts better than canned?
Fresh water chestnuts are significantly superior in flavor and texture, offering a much sweeter taste and a far crispier, more satisfying crunch than canned versions.
Are they suitable for a keto diet?
They are relatively high in carbohydrates (mostly starch) compared to leafy greens, so they should be consumed in moderation on a strict ketogenic diet.
What are common culinary uses for water chestnuts?
They are widely used in Asian stir-fries, fillings for dumplings (like shumai), minced into meatloaf or meatballs for texture, and even used in sweet desserts.
