Surprising Benefits of Water Chestnuts

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Water chestnuts are full of nutrients. A 3.5-ounce (100-gram) serving of raw water chestnuts provides :

  • Calories: 97

  • Fat: 0.1 grams

  • Carbs: 23.9 grams

  • Fiber: 3 grams

  • Protein: 2 grams

  • Potassium: 17% of the RDI

  • Manganese: 17% of the RDI

  • Copper: 16% of the RDI

  • Vitamin B6: 16% of the RDI

  • Riboflavin: 12% of the RDI

water chestnut

Water chestnuts are a great source of fiber and provide 12% of the daily fiber recommendation for women and 8% for men.


Water chestnuts are very nutritious and contain high amounts of fiber, potassium, manganese, copper, vitamin B6 and riboflavin. Most of their calories come from carbs.


Water chestnuts are a great source of the antioxidants ferulic acid, gallocatechin gallate, epicatechin gallate and catechin gallate. These antioxidants can help the body combat oxidative stress, which is linked to many chronic diseases.


Water chestnuts are a great source of potassium. Diets rich in potassium have been linked to reduced heart disease risk factors such as high blood pressure and strokes.


Water chestnuts are a great source of potassium. Diets rich in potassium have been linked to reduced heart disease risk factors such as high blood pressure and strokes.

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