Calories in Water Chestnuts: Nutrition Facts & Serving Sizes
Per 1 cup sliced (124g)
Per 100g
Source: Web research, March 2026.
One cup of sliced water chestnuts (124g) contains 120 calories with 1.7g of protein, 29.6g of carbs, and 0.1g of fat. Per 100g, water chestnuts provide 97 calories, 1.4g of protein, 23.9g of carbs, and 0.1g of fat. Water chestnuts are an aquatic vegetable with a unique crunchy texture that holds up well to cooking, making them popular in stir-fries and Asian dishes. Despite being called a chestnut, they are not a nut at all. They are higher in carbs than most vegetables, so they sit closer to a starchy food on the spectrum. The standout micronutrient is potassium at 584mg per 100g, covering about 12% of the daily value. With 3g of fiber per 100g, they add some bulk to your meals. For anyone tracking macros, water chestnuts are a good low-fat, moderate-carb addition to stir-fry dishes that adds texture and volume without much fat.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup sliced (124g) | 120.3 | 1.7g | 29.6g | 0.1g | 3.7g |
| 100g | 97 | 1.4g | 23.9g | 0.1g | 3g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 97 | 5% |
| Protein | 1.4g | 3% |
| Total Fat | 0.1g | |
| Total Carbohydrates | 23.9g | 9% |
| Dietary Fiber | 3g | 11% |
| Sugars | 4.8g | 10% |
| Sodium | 14mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 11mg | 1% |
| Iron | 0.1mg | 1% |
| Potassium | 584mg | 12% |
| Vitamin C | 4mg | 4% |
| Vitamin B6 | 0.3mg | 18% |
| Magnesium | 22mg | 5% |
| Phosphorus | 63mg | 5% |
| Zinc | 0.5mg | 5% |
| Selenium | 0.7mcg | 1% |
| Folate | 16mcg | 4% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 1mg | 6% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Water Chestnuts
Water chestnuts are unique among vegetables because their crunchy texture survives cooking at high heat. This makes them a practical add-in for stir-fries, soups, and rice dishes where you want some texture without adding significant calories or fat.
The 584mg of potassium per 100g is the headline micronutrient. Potassium is essential for muscle contractions, nerve signals, and fluid balance. Anyone who trains heavily and sweats a lot needs adequate potassium to avoid cramping and support recovery. Water chestnuts provide more potassium per 100g than bananas (358mg) and most other carb sources.
The 22mg of magnesium per 100g supports ATP energy production and muscle function. Magnesium deficiency is common in active adults, and water chestnuts make a small but real contribution.
With 3g of fiber per 100g, water chestnuts slow the digestion of their carbs, providing more sustained energy than fast-digesting starches. The 4.8g of sugar per 100g gives them a mild sweetness that works well in savory dishes.
For practical use, water chestnuts are most commonly eaten from a can (pre-cooked). They can be added directly to stir-fries, chopped into lettuce wraps, or mixed into rice dishes. They add satisfying crunch and volume to meals without significantly changing the macronutrient profile of the dish.
Dietary Considerations
Water chestnuts are naturally gluten-free, vegan, and dairy-free. They are not keto-friendly due to their carb content (23.9g per 100g). For weight loss, water chestnuts are a decent choice because of their low fat content (0.1g per 100g) and fiber content, though they are higher in carbs than non-starchy vegetables. They work best as a carb source within stir-fry dishes where they add volume and crunch. Canned water chestnuts are widely available and ready to use. Rinse them before use if you are watching sodium intake from the canning liquid.
Daily Intake (100g)
100g of water chestnut provides 5% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in water chestnuts?
One cup of sliced water chestnuts (124g) has 120 calories. Per 100g, water chestnuts contain 97 calories. They are moderate in calories for a vegetable due to their higher carb content (23.9g per 100g), but still very low in fat at just 0.1g per 100g.
Are water chestnuts good for weight loss?
Water chestnuts can work for weight loss. They are virtually fat-free (0.1g per 100g) and provide 3g of fiber per 100g, which supports fullness. Their higher carb content means they are better suited to lower-fat diets than low-carb approaches. Use them to add bulk and texture to meals without adding significant fat.
How much protein in water chestnuts?
Water chestnuts have 1.4g of protein per 100g. One cup sliced (124g) provides 1.7g of protein. They are not a meaningful protein source and should be paired with chicken, shrimp, beef, or tofu to build a complete meal.
Are water chestnuts a starchy vegetable?
Yes. With 23.9g of carbs per 100g, water chestnuts are more similar to a starchy vegetable (like corn or peas) than a non-starchy one (like broccoli or spinach). They provide more carbs per serving than most vegetables, which is important to account for when tracking macros.
Are water chestnuts keto-friendly?
No. At 23.9g of carbs per 100g, water chestnuts are not suitable for a strict ketogenic diet. A single cup serving (124g) provides 29.6g of carbs, which exceeds or uses the majority of a typical daily keto carb limit of 20 to 50g.
Are canned water chestnuts as nutritious as fresh?
Canned water chestnuts retain most of their nutritional value and are much more convenient than fresh. The main difference is that canning may increase sodium content. Rinse canned water chestnuts before use to remove excess sodium. The texture is slightly softer than fresh but still holds up well in cooked dishes.
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