Water Chestnuts: Nutrition Facts, Health Benefits, and How to Eat Them

Water chestnuts are crunchy, sweet aquatic vegetables that have been enjoyed in Asian cuisine for centuries. Despite their name, these nutritious tubers aren’t nuts at all—they’re vegetables that grow underwater in marshes and shallow lakes. If you’ve ever wondered whether water chestnuts are good for you, the answer is a resounding yes. These versatile vegetables pack impressive health benefits while being remarkably low in calories.

In this comprehensive guide, we’ll explore everything you need to know about water chestnuts, from their nutritional profile to their potential health benefits and creative ways to incorporate them into your meals.

What Are Water Chestnuts?

Water chestnuts (Eleocharis dulcis) are aquatic tuber vegetables that grow in freshwater environments including marshes, ponds, paddy fields, and shallow lakes. They are native to Southeast Asia, Southern China, Taiwan, Australia, and various Pacific islands, though they’re now cultivated in many parts of the world.

The edible portion is the corm or bulb, which is harvested when it turns a distinctive dark brown color. Once peeled, water chestnuts reveal crisp, white flesh with a mildly sweet flavor and satisfying crunch that remains even after cooking—a unique characteristic that makes them popular in stir-fries, salads, and other dishes.

It’s important not to confuse water chestnuts (Eleocharis dulcis) with water caltrops (Trapa natans), which are also sometimes called water chestnuts but have a different shape resembling bat wings and a flavor more similar to potatoes or yams.

Water Chestnuts Nutrition Facts

Water chestnuts are nutritional powerhouses that deliver substantial nutrients while remaining low in calories. A 100-gram serving (about 3.5 ounces) of raw water chestnuts provides approximately:

• Calories: 97
• Carbohydrates: 24 grams
• Fiber: 3 grams
• Protein: 1.4 grams
• Fat: 0.1 grams
• Potassium: 584 mg (17% of Daily Value)
• Manganese: 0.3 mg (13% of Daily Value)
• Copper: 0.3 mg (13% of Daily Value)
• Vitamin B6: 0.3 mg (16% of Daily Value)
• Riboflavin: 0.2 mg (12% of Daily Value)

Raw water chestnuts are composed of approximately 74% water, which contributes to their low calorie density while providing that characteristic crispy texture. They’re also naturally fat-free and contain no cholesterol, making them an excellent choice for heart-healthy eating plans.

Impressive Health Benefits of Water Chestnuts

1. Rich in Disease-Fighting Antioxidants

Water chestnuts contain impressive amounts of antioxidants, which are molecules that help protect your body against oxidative stress caused by free radicals. When free radicals accumulate faster than your body can neutralize them, they can damage cells and contribute to chronic diseases.

Water chestnuts are particularly rich in several powerful antioxidants including:

• Ferulic acid
• Gallocatechin gallate
• Epicatechin gallate
• Catechin gallate

Research has linked oxidative stress to increased risk of various chronic conditions including heart disease, type 2 diabetes, and certain types of cancer. By consuming antioxidant-rich foods like water chestnuts, you may help reduce this risk.

Interestingly, the ferulic acid in water chestnuts serves a dual purpose—it not only provides health benefits but also helps maintain the vegetable’s signature crispy texture even after cooking, which is why water chestnuts remain crunchy in stir-fries and other cooked dishes.

2. Support Heart Health and May Lower Blood Pressure

Heart disease remains the leading cause of death in the United States and worldwide. Water chestnuts contain several nutrients that may support cardiovascular health and reduce risk factors associated with heart disease.

One of the most notable heart-healthy nutrients in water chestnuts is potassium. These vegetables are an excellent source of this essential mineral, which plays a crucial role in regulating blood pressure. Potassium helps balance the negative effects of sodium and relaxes blood vessel walls, which can help lower blood pressure levels.

Multiple studies have found associations between potassium-rich diets and reduced risk of stroke and high blood pressure—two major risk factors for heart disease. In fact, water chestnuts have been used in traditional medicine to help manage blood pressure for centuries.

The fiber content in water chestnuts may also contribute to heart health by helping to reduce LDL (bad) cholesterol levels and supporting overall cardiovascular function.

3. Promote Healthy Digestion

The fiber content in water chestnuts makes them beneficial for digestive health. Dietary fiber is essential for maintaining regular bowel movements, preventing constipation, and supporting a healthy gut microbiome.

Fiber acts as fuel for beneficial gut bacteria, which play important roles in immune function, nutrient absorption, and even mental health. A diet rich in fiber from vegetables like water chestnuts can help promote the growth and diversity of these beneficial microorganisms.

Additionally, adequate fiber intake has been associated with reduced risk of digestive disorders including diverticulitis, hemorrhoids, and colorectal cancer. The fiber in water chestnuts may also help regulate blood sugar levels by slowing the absorption of sugars into the bloodstream.

4. May Support Weight Management

If you’re trying to manage your weight, water chestnuts can be an excellent addition to your diet. They’re classified as a high-volume food, meaning they contain substantial amounts of water and air—both of which add volume without adding calories.

Despite being low in calories, high-volume foods like water chestnuts can effectively promote feelings of fullness and satisfaction. This can make it easier to stick to a calorie-controlled diet without feeling constantly hungry or deprived.

The combination of fiber and water content in water chestnuts contributes to their satiating effect. Fiber slows digestion and promotes fullness, while the high water content adds physical volume to your meals.

If you struggle with hunger when trying to lose weight, consider swapping higher-calorie carbohydrate sources for water chestnuts. You’ll consume fewer calories while potentially feeling fuller for longer periods.

5. Potential Anti-Cancer Properties

While more research is needed, preliminary studies suggest that water chestnuts may possess anti-cancer properties, largely due to their high concentration of the antioxidant ferulic acid.

Test-tube studies have found that ferulic acid may help suppress the growth and spread of tumor cells and reduce inflammation—both important factors in cancer development and progression. Some research has linked ferulic acid to reduced risk of several types of cancer.

The anti-cancer effects are likely related to the antioxidant content of water chestnuts. Cancer cells require substantial amounts of free radicals to grow and spread. Since antioxidants help neutralize free radicals, they may help inhibit cancer cell growth.

It’s important to note that most research on water chestnuts and cancer prevention has been conducted in laboratory settings rather than in human subjects. More clinical research is necessary before making specific recommendations about using water chestnuts for cancer prevention or treatment.

6. Support Blood Sugar Control

The fiber content and nutrient profile of water chestnuts may help with blood sugar management. Fiber slows the absorption of sugars into the bloodstream, which can help prevent rapid spikes in blood glucose levels after meals.

Additionally, water chestnuts have been studied for their potential to support healthy blood sugar levels. While they do contain carbohydrates, their high water and fiber content means they have a relatively modest impact on blood sugar compared to many other starchy foods.

For individuals managing diabetes or prediabetes, water chestnuts can be incorporated as part of a balanced meal plan. However, it’s important to monitor portion sizes and consult with your healthcare provider or a registered dietitian about how they fit into your individual dietary needs.

How to Select and Store Water Chestnuts

Water chestnuts are available in two main forms: fresh and canned. Each has its own advantages depending on your needs and availability.

Fresh Water Chestnuts

Fresh water chestnuts can be found at Asian grocery stores and some specialty markets. When selecting fresh water chestnuts, look for:

• Firm, solid bulbs without soft spots
• Dark brown skin that appears smooth and unblemished
• No signs of mold or sprouting

Fresh water chestnuts should be stored in the refrigerator and will typically keep for about two weeks when stored in a paper bag or ventilated container. Before use, they need to be washed thoroughly and peeled to reveal the white flesh inside.

Canned Water Chestnuts

Canned water chestnuts are widely available in most grocery stores and offer convenience since they’re already peeled and ready to use. When purchasing canned water chestnuts:

• Check the expiration date
• Look for cans without dents or damage
• Choose options packed in water rather than heavy syrup
• Rinse before use to remove excess sodium

Once opened, transfer unused canned water chestnuts to an airtight container, cover with fresh water, and store in the refrigerator for up to one week, changing the water every couple of days.

How to Prepare and Cook Water Chestnuts

Preparing Fresh Water Chestnuts

If you’re working with fresh water chestnuts, follow these steps:

1. Rinse the water chestnuts under cold running water to remove any dirt
2. Use a sharp paring knife or vegetable peeler to remove the dark brown skin
3. Rinse the peeled chestnuts again
4. Slice, dice, or grate according to your recipe requirements

Cooking Methods

One of the most remarkable qualities of water chestnuts is their ability to retain their crispy texture even after cooking. Here are popular preparation methods:

Stir-Frying: Add sliced water chestnuts to stir-fries during the last few minutes of cooking to preserve their crunch while heating them through.

Boiling: Water chestnuts can be boiled for 3-5 minutes and still maintain their texture. They’re excellent in soups and hot pots.

Roasting: Toss water chestnuts with a small amount of oil and seasonings, then roast at 400°F (200°C) for 20-25 minutes for a crispy snack.

Raw: Fresh water chestnuts can be enjoyed raw after peeling. They have a sweet, apple-like flavor and satisfying crunch that works well in salads.

Delicious Ways to Use Water Chestnuts

Water chestnuts are incredibly versatile and can enhance a wide variety of dishes. Here are some creative ways to incorporate them into your meals:

In Asian-Inspired Dishes

• Add to vegetable stir-fries with soy sauce, ginger, and garlic
• Include in fried rice for added texture
• Use in spring rolls or lettuce wraps
• Add to Asian-style soups and noodle dishes
• Incorporate into dumpling fillings

In Salads and Appetizers

• Dice and add to green salads for extra crunch
• Create water chestnut and bacon appetizers (wrap with bacon and bake)
• Add to chicken or tuna salad
• Include in fresh spring rolls with vegetables and herbs
• Use in cold Asian-style noodle salads

In Main Dishes

• Add to curry dishes for textural contrast
• Include in meatballs or meatloaf for moisture and crunch
• Incorporate into vegetable gratins or casseroles
• Use in pasta dishes with vegetables
• Add to omelets or frittatas

As a Flour Alternative

Dried and ground water chestnuts can be used as a gluten-free flour alternative. Due to their high starch content, water chestnut flour works particularly well as a thickening agent in sauces, gravies, and soups. It can also be used in baking, though it’s typically combined with other gluten-free flours for best results.

Potential Side Effects and Precautions

Water chestnuts are generally safe for most people to consume. However, there are a few considerations to keep in mind:

Foodborne Illness Risk

Fresh water chestnuts grow in water and soil that may contain parasites or bacteria. It’s essential to thoroughly wash and peel fresh water chestnuts before consuming them raw. Some experts recommend briefly blanching fresh water chestnuts even if you plan to eat them “raw” to reduce the risk of foodborne illness.

Allergic Reactions

While rare, some individuals may experience allergic reactions to water chestnuts. If you’ve never eaten them before, start with a small amount to ensure you don’t have an adverse reaction. Symptoms of food allergy can include itching, hives, swelling, difficulty breathing, or digestive upset. If you experience any of these symptoms, discontinue use and seek medical attention if symptoms are severe.

Sodium Content in Canned Varieties

Canned water chestnuts may contain added sodium. If you’re watching your sodium intake, be sure to rinse canned water chestnuts thoroughly before use, or look for low-sodium varieties.

Blood Sugar Considerations

While water chestnuts may help with blood sugar control, they do contain carbohydrates. If you have diabetes, monitor your portion sizes and work with your healthcare provider to determine how they fit into your meal plan.

Water Chestnuts vs. Other Vegetables

How do water chestnuts compare to other popular vegetables?

Compared to potatoes: Water chestnuts have fewer calories and carbohydrates than potatoes while providing more fiber per calorie. They also have a lower glycemic impact.

Compared to jicama: Both are crunchy, mildly sweet vegetables with similar textures. Jicama is slightly lower in calories but both are excellent low-calorie options.

Compared to bamboo shoots: Another popular Asian vegetable, bamboo shoots are lower in calories and carbohydrates than water chestnuts but also provide less potassium and other minerals.

Frequently Asked Questions About Water Chestnuts

Are water chestnuts keto-friendly?

Water chestnuts are relatively high in carbohydrates (about 24 grams per 100 grams), which makes them less suitable for strict ketogenic diets. However, they can be enjoyed in small portions on more liberal low-carb eating plans.

Can you eat water chestnuts raw?

Yes, fresh water chestnuts can be eaten raw after thorough washing and peeling. They have a crisp, sweet flavor similar to apples or pears. However, ensure they’re properly cleaned to reduce the risk of foodborne illness.

Are water chestnuts gluten-free?

Yes, water chestnuts are naturally gluten-free and safe for people with celiac disease or gluten sensitivity. Water chestnut flour is also gluten-free and can be used as an alternative to wheat flour.

How long do water chestnuts last?

Fresh water chestnuts stored in the refrigerator will last about 2 weeks. Once opened, canned water chestnuts should be transferred to an airtight container with fresh water and will keep for about one week in the refrigerator.

What can I substitute for water chestnuts?

If you can’t find water chestnuts, good substitutes that provide similar crunch include jicama, celery, Jerusalem artichokes, or crisp apples (for sweet dishes). Keep in mind that the flavor will differ slightly.

The Bottom Line

Water chestnuts are nutritious aquatic vegetables that offer impressive health benefits while being low in calories and versatile in the kitchen. They’re packed with important nutrients including fiber, potassium, manganese, and powerful antioxidants that may help protect against chronic diseases.

Research suggests that water chestnuts may support heart health, promote weight management, aid digestive function, and potentially reduce the risk of certain cancers—though more human studies are needed to confirm some of these benefits.

Whether you enjoy them raw in salads, stir-fried in Asian dishes, or incorporated into soups and casseroles, water chestnuts add delightful crunch and subtle sweetness to countless recipes. Their unique ability to maintain their crispy texture even after cooking makes them a favorite ingredient among chefs and home cooks alike.

If you haven’t tried water chestnuts yet, consider adding them to your next grocery list. They’re available fresh at Asian markets or canned at most supermarkets, making them an accessible and nutritious addition to a balanced diet. Start experimenting with these crunchy vegetables today to discover their delicious flavor and reap their many health benefits.

Sources:

• PubMed Central – National Institutes of Health
• Centers for Disease Control and Prevention – Heart Disease
• National Heart, Lung, and Blood Institute
• USDA FoodData Central
• ScienceDirect – Peer Reviewed Journal Articles