How Many Calories in Water Chestnuts? Nutrition Facts & Macros
100 grams of water chestnuts (canned) has 50 calories
Protein 0.9g · Carbs 12.3g · Fat 0.1g
Water chestnuts have 50 calories per 100g — crisp, mildly sweet aquatic tubers used in Chinese and Asian cooking. Despite the name, they're not nuts — they're the corm of a water plant. Nearly fat-free (0.06g), good fiber (2.5g), and very low sodium when drained (8mg). Known for their distinctive crunch that holds up during cooking. A staple in stir-fries, spring rolls, and lettuce wraps.
209 kJ · per 100g · Water: 86.42 g
Calorie Calculator: Water Chestnuts
100 g Water Chestnuts contains 50 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 water chestnut (28g) | 14 kcal | 0.2g | 3.4g | 0g |
| 1 can, drained (227g) | 114 kcal | 2g | 27.9g | 0.1g |
| 100 grams | 50 kcal | 0.9g | 12.3g | 0.1g |
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Water Chestnuts — Nutrition Facts
| Water Chestnuts | per 100g |
|---|---|
| Calories | 50 kcal |
| Protein | 0.88 g |
| Fat | 0.06 g |
| Carbs | 12.3 g |
| Fiber | 2.5 g |
| Sugar | 2.46 g |
| Sodium | 8 mg |
| Potassium | 118 mg |
| Magnesium | 5 mg |
| Phosphorus | 19 mg |
| Vitamin C | 1.3 mg |
| Vitamin B6 | 0.159 mg |
| Folate | 6 mcg |
| Water | 86.42 g |
Source: USDA FoodData Central (FDC ID: 170067) · Data verified April 2026
Variations
In stir-fry
The most common use — water chestnuts add irreplaceable crunch to stir-fries. Slice or leave whole, add in the last 2-3 minutes. Classic: chicken with water chestnuts, beef and broccoli with water chestnuts, kung pao chicken. They absorb sauce flavors while staying crispy. About 50 kcal per 100g — almost all from the stir-fry sauce and oil.
In lettuce wraps
Diced water chestnuts are a key ingredient in Asian lettuce wraps — they provide the signature crunch in the meat filling. Mix with ground chicken or pork, soy sauce, hoisin, and ginger. Spoon into butter lettuce cups. The contrast between the soft lettuce and crunchy water chestnuts is what makes this dish. About 200-250 kcal per serving.
In spring rolls
Water chestnuts add essential crunch to spring roll fillings — both fresh (rice paper) and fried varieties. Julienne or dice fine. In fresh spring rolls, they provide texture contrast against soft rice noodles and shrimp. In fried spring rolls, they stay crunchy even after deep-frying. Also used in dumpling and wonton fillings for the same reason.
Dietary Perspectives
For Weight Loss
Water chestnuts are a good weight loss ingredient — 50 calories per 100g, nearly zero fat, and the crunch makes meals more satisfying. Use them to add texture to stir-fries and salads without adding many calories. The fiber (2.5g) helps with fullness. Replace higher-calorie crunchy ingredients (croutons, fried noodles) with water chestnuts.
For Athletic Performance
Water chestnuts provide moderate carbs (12.3g per 100g) with almost no fat — a clean carb source. Good potassium (118mg) and vitamin B6 (0.16mg) for muscle function. Best as a side dish or stir-fry ingredient. Not calorie-dense enough as a primary fuel source, but the carbs are easily digestible.
For Keto
Water chestnuts have 9.8g net carbs per 100g (12.3g minus 2.5g fiber) — moderate for keto. Use sparingly: 3-4 water chestnuts (~85g) = about 8g net carbs. They're best in small amounts for crunch in stir-fries rather than as a main ingredient. For a lower-carb crunch alternative, consider jicama (3.9g net carbs) or bamboo shoots (1.8g net carbs).
Frequently Asked Questions
How many calories are in water chestnuts?
100g of canned water chestnuts has 50 calories — 12.3g carbs (2.5g fiber = 9.8g net), 0.06g fat, 0.9g protein. About 8 whole water chestnuts (~28g each) per can (~227g) = 114 calories total. One water chestnut = about 6 calories.
Are water chestnuts healthy?
Yes — very low fat (0.06g), good fiber (2.5g), and nearly zero sodium when drained (8mg). Good source of potassium (118mg), vitamin B6 (0.16mg), and iron (0.87mg). High water content (86%). They're gluten-free, nut-free (not actually a nut), and suitable for most diets.
What do water chestnuts taste like?
Mildly sweet, slightly starchy, with a clean, fresh flavor. The key feature is the CRUNCH — they stay crispy even after cooking, unlike most vegetables. Similar to jicama but denser and starchier. Canned taste milder than fresh. Fresh water chestnuts are sweeter and have a coconut-like sweetness.
Are water chestnuts actually nuts?
No — they're aquatic tubers (corms) of the Eleocharis dulcis water plant. Completely safe for people with nut allergies. They grow underwater in marshes and paddy fields. The brown exterior resembles a chestnut, hence the name, but they're botanically unrelated to any tree nut.
How do you cook water chestnuts?
Canned water chestnuts are pre-cooked — rinse, drain, and add to stir-fries in the last 2-3 minutes to warm through while keeping the crunch. Dice for fried rice, mince for dumpling fillings, or slice for spring rolls. Can be eaten straight from the can in salads. Fresh water chestnuts need peeling and 5-minute blanching.
Can you eat water chestnuts raw?
Canned water chestnuts are safe to eat directly — already processed. Fresh water chestnuts should be peeled and washed thoroughly before eating raw. They carry a risk of Fasciolopsis buski (a parasitic fluke) if unwashed. Blanching for 2-3 minutes eliminates this risk while keeping the crunch.
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