Water Chestnut Calories & Nutrition Calculator

Raw water chestnut has 97 kcal per 100g with 23.9g total carbohydrates — starch-dense values that rival boiled potato (87 kcal, 20.1g carbs) and sweet corn (96 kcal, 21.6g carbs). Unlike most aquatic vegetables (such as water spinach at 19 kcal or lotus stem at 74 kcal), water chestnut is a corm — an underground bulb-like storage organ — that concentrates energy as starch ^[1][2].

The carbohydrate profile consists of approximately 20.9g starch and 4.8g sugar per 100g, with 3.0g dietary fiber (11% DV). The starch structure in water chestnut is notable for retaining a crisp, crunchy texture even after extensive cooking — a property attributed to its ferulic acid cross-linked cell walls ^[3].

For food journaling, water chestnut should be tracked as a starchy vegetable, similar to potato or corn. Four pieces (~36g) provide 35 kcal and 8.6g carbs — a modest addition to a stir-fry or curry that still contributes meaningful carbohydrates.

Raw water chestnut provides 584mg potassium per 100g — 63% more than banana (358mg), making it one of the most potassium-dense foods per serving. The potassium-per-calorie ratio is 6.02mg/kcal — better than banana (4.02mg/kcal), though well below spinach (24.3mg/kcal). At the same time, total fat is just 0.10g — effectively zero ^[1].

Other minerals include 22mg magnesium (5% DV), 63mg phosphorus (5% DV), 0.50mg zinc (5% DV), and a modest 11mg calcium. The iron content is notably low at just 0.06mg per 100g in the raw form, though canned water chestnuts show a much higher 0.87mg (likely from can absorption) ^[2].

For nutrition journaling, if tracking potassium intake, water chestnut is an exceptionally concentrated source. Half a cup of sliced raw water chestnut (62g) delivers 362mg potassium — equivalent to a medium banana — at just 60 calories and with zero perceptible fat.

Canned water chestnuts (solids and liquids) have 50 kcal per 100g — roughly half the raw value (97 kcal). Carbohydrates drop from 23.9g to 12.3g, and sugars from 4.8g to 2.0g. The most dramatic loss is potassium: 584mg raw → 118mg canned, an 80% reduction caused by leaching into the canning liquid ^[1].

Vitamin C falls from 4.0mg to 1.3mg (68% loss), and vitamin E drops from 1.20mg to 0.35mg (71% loss). However, iron increases from 0.06mg to 0.87mg in the canned form — a common pattern in canned foods where iron leaches from the tin during processing. Fiber retention is moderate: 3.0g raw → 2.5g canned ^[1].

For food journaling, the choice between fresh and canned water chestnuts has major nutritional implications. If potassium tracking matters, fresh is far superior. If using canned (the most common form in Western markets), adjust your expectations: canned water chestnuts are a low-calorie, crunchy texture addition rather than a significant nutrient source.

Raw water chestnut contains 1.20mg vitamin E per 100g — 8% of the daily value. This is remarkably high for a starchy vegetable: potato has 0.01mg, sweet potato has 0.26mg, and corn has 0.07mg per 100g. Among vegetables, only spinach (2.03mg) and red pepper (1.58mg) are significantly higher ^[1][3].

The vitamin E in water chestnut is primarily alpha-tocopherol, a fat-soluble antioxidant. Despite the extremely low fat content (0.10g), water chestnut manages to contain and deliver meaningful vitamin E — an unusual nutritional combination. Canning destroys most of this: vitamin E drops to 0.35mg (71% loss) ^[1].

For food journaling, if tracking vitamin E intake, raw water chestnut is a notable contributor among vegetables. A 100g serving provides 8% DV of vitamin E at just 97 calories, without the fat typically associated with vitamin E-rich foods (nuts, seeds, oils).

Despite the name, water chestnut is not a nut — it is the corm (underground storage organ) of Eleocharis dulcis, an aquatic sedge that grows in marshes and shallow water across Asia. The "chestnut" name comes solely from its appearance and brown skin. It is botanically unrelated to any tree nut and does not share tree-nut proteins ^[2][4].

Among aquatic vegetables, water chestnut is uniquely calorie-dense: water spinach has 19 kcal, lotus root has 74 kcal, and water lily stem has approximately 20 kcal per 100g. Water chestnut at 97 kcal is the highest because it is a starch-storing organ, not a leaf or stem. This also explains its distinctive crunchiness — the starch granules resist breakdown even during prolonged cooking ^[3].

For food journaling, classify water chestnut as a starchy vegetable alongside potato and corn, not with leafy aquatic vegetables. Its unique crunch means small amounts add texture to dishes without dramatically changing the calorie total — four pieces (36g) add just 35 kcal to a stir-fry.