Calories in Water Chestnuts
Water chestnuts are crunchy, white-fleshed aquatic tubers commonly used in Asian stir-fries and salads. They are notable for remaining crisp even after cooking and provide a good amount of potassium and fiber.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1/2 cup slices (62g) | 1/2 cup slices (62g) | 60 | 0.9g | 14.8g | 0.1g |
| 1 oz (28g) | 1 oz (28g) | 27 | 0.4g | 6.8g | 0g |
| 4 waterchestnuts (36g) | 4 waterchestnuts (36g) | 35 | 0.5g | 8.6g | 0g |
Health Benefits
Rich in antioxidants like ferulic acid which may help neutralize harmful free radicals.
High fiber content supports digestive health and helps maintain a feeling of fullness.
Low calorie density makes them an excellent volume-filler for weight management diets.
Nutrition Tips
- Rinse canned water chestnuts thoroughly to reduce excess sodium from the brine.
- Use them to add a satisfying crunch to stir-fries and salads without adding significant fat.
- They maintain their texture even after long cooking times due to unique cell wall compounds.
- Water chestnuts are high in potassium, which helps balance sodium and regulate blood pressure.
- Store fresh, peeled water chestnuts in a bowl of water in the fridge to keep them crisp for up to a week.
GAYA Tracking Tip
When logging water chestnuts in a mixed stir-fry, try to photograph the dish from directly above so GAYA can estimate the proportion of chestnuts relative to other vegetables.
Frequently Asked Questions
Are water chestnuts a type of nut?+
No, despite the name, they are aquatic tubers (vegetables), not nuts, making them safe for individuals with tree nut allergies.
Can you eat water chestnuts raw?+
Yes, raw water chestnuts are sweet and very crunchy. Ensure they are peeled and washed thoroughly before consuming.
How do canned water chestnuts compare to fresh ones nutritionally?+
Canned water chestnuts are often lower in calories but may contain added sodium. Fresh ones have a more vibrant flavor and slightly higher nutrient density.
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