Water Chestnut Nutrition – Health Benefits and Chestnut Recipes

Water chestnut is an aquatic vegetable which grows in the muddy or marshy area of the land. Water chestnut nutrition is very helpful for our body and it is a native vegetable of Asian countries. Nowadays it is cultivated in Japan, India, Bangladesh, Pakistan, Srilanka, Indonesia, Philippine, Africa. Water chestnut is also known as water fruit, Singhara, water caltrop, Buffalo nut, devil Pod etc. Water chestnut is normally eaten raw as fruit or by cooking as a vegetable. It also used to make cake and flour. The whitish corm is the eatable part of a water chestnut.

Water Chestnut Nutrition:

Water Chestnut has many biochemical compounds like catechins epicatechins antioxidants etc. It contains gallic acids, vanillin, hydrocinnamic acids, pcoumaric acids and a penicillin-like compound called puchin. It contains an adequate amount of potassium and a low amount of sodium which is good for your blood pressure and heart. The nutritional value of 100 grams of eatable chestnut is listed below:

 Amt. Per Serving% Daily Value
               Calories from Fat1 
Total Fat0 g0%
                 Saturated Fat0 g0%
                 Trans Fat  
Cholesterol0 mg0%
Sodium14 mg1%
Total Carbohydrates24 g8%
                  Dietary Fiber3 g12%
                     Sugar5 g 
Protein1 g 
Vitamin A                                          0%Vitamin C7%
Calcium                                              1%Iron0%

Carbohydrate and Fiber Counts for Water Chestnuts:

According to the USDA database, the amount of carbohydrate varies in raw and canned water chestnut. 1/2 cup raw water chestnut slices contain 13 grams effective (net) carbohydrate, 2 grams fiber, 60 calories. 4 medium raw water chestnuts contain 8 grams effective (net) carbohydrate, 1 gram fiber, 35 calories. On the other side, 1/2 cup canned sliced water chestnut contains 7 grams effective (net) carbohydrate, 2 grams fiber, 35 calories, and 4 medium canned water chestnuts contain 2 grams effective (net) carbohydrate, 1 gram fiber, 14 calories.

Water Chestnut Nutrition

Zero Cholesterol and Fat:

Water chestnut is one of the foods that contain zero cholesterol and fat. Water chestnuts’ zero fat helps to prevent weight gain.

Mountains of Minerals:

Water chestnut contains potassium, copper, and manganese. These minerals play important role in your overall health. Copper helps to produce red blood cell, manganese is effective to build bones and metabolizing carbohydrates and cholesterol and that best puppy food. Potassium helps to maintain a steady rhythm of your heartbeat. 

Water Chestnuts Health Benefits:

  • Very Nutritious yet Low in Calories:

Water chestnut nutrition is very rich. It contains high amounts of fiber, potassium, manganese, copper, vitamin B6 and riboflavin. It generally contains a poor amount of calories, because raw water chestnuts are 74% water. Most of the calories come from carbs.

  • Rich in Potassium:

Water chestnut nutrition is rich in potassium which. Potassium of water chestnut reduce the effect of sodium and lower the blood pressure. It is also good for your heart. 

  • Contains High Amounts of Disease-fighting Antioxidants:

Antioxidants are molecules that protect the body from potentially harmful molecules called free radicals. Water chestnut contains a good number of antioxidants such as antioxidants ferulic acid, gallocatechin gallate, epicatechin gallate, and catechin gallate. 

  • Helps to Lower Your Blood Pressure and Reduces the Risk of Heart Disease:

High blood pressure, high blood cholesterol (LDL cholesterol), strokes and high blood triglycerides increase the risk of heart disease. As is a great source of potassium it reduces the risk factors of heart disease such as blood pressure.

  • Reduces the Cardiac Risks:

It helps to discourage the absorption of carbohydrate and reduces the level of cholesterol. 100 grams of water chestnut contains 2 grams of fiber.

  • Alleviate Nausea:

The juice of water chestnut helps to alleviate nausea. It is also good for jaundice.

  • Good for Measles:

The boiled water of water chestnut is beneficial for measles.

  • Good for Sound Sleep:

Water chestnut contains Vitamin B-6 which is good for sound sleep and alleviates your mood. Vitamin B-6 produces neurotransmitters which are good for your mind and sleep.

  • Effective for Thyroid Gland:

Water chestnut contains a good amount of iodine. The iodine of water chestnut helps to function the thyroid gland properly.

  • Effective for Fetal Growth:

It is effective for the growth and development of fetal during the pregnancy.

  • Good for Hair Growth:

Water chestnut contains a good amount of potassium, vitamins B and E are which are good for healthy hair.

  • Control Loose Motions:

Water chestnut acts like as coolant because it has great cooling effects.

  • Regulates Water Retention:

It has a balancing effect in the body due to the presence of enough amount of potassium and lower amount of sodium thus helps in regulation of water retention.

  • Anti-viral:

Water chestnut contains anti-oxidants such as polyphenols and flavonoids, it acts as anti-viral, antibacterial, anti-cancer and anti-fungal.

  • Good for Skin:

 It detoxifies the body. The paste of water chestnuts and lemon juice is effective to cure eczema.

  • Cure Phlegm:

The juice of water chestnut is effective for curing of phlegm.

Water Chestnuts Recipes:

Some famous recipes of water chestnuts are:

  • Bacon wrapped water chestnuts.
  • Snow peas with water chestnuts.
  • Bacon water chestnut appetizer.
  • Cashew shrimps with water chestnuts.

Amazing Uses of Water Chestnut:

Water chestnut is normally eaten fresh as fruit. Beside this some amazing uses of water chestnuts are:

  • Water chestnuts are used to make flour.
  • People use it along with coriander, rice, noodles, ginger, sesame oil, and bamboo shoots, etc.
  • In Thailand, it is an important component of a famous Thai desert ‘tabtim krob’.

Water chestnut nutrition is rich and it has also vitamins. It contains zero fat and cholesterol which is really good for our health. Eating water chestnuts may reduce the risk of many diseases and will fulfill the needs of nutrients and vitamins of your body.

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