scored 79/100
Water chestnuts are aquatic vegetable tubers with a crisp texture and mild sweetness, providing low-calorie carbohydrates, potassium, and fiber with minimal fat.
17.8 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 79.
Water chestnuts (Eleocharis dulcis) are the edible corms of aquatic plants native to Asia, where they have been cultivated for thousands of years. Despite their name, they are not true nuts and are botanically distinct from tree nuts. Nutritionally, water chestnuts are notable for their high potassium content (584 mg per 100g), which supports cardiovascular function and blood pressure regulation—particularly important for aging populations. Their fiber content (3g per 100g) aids digestive health and promotes satiety, while their low glycemic index makes them suitable for glucose management. Water chestnuts contain resistant starch when cooked and cooled, which may support beneficial gut microbiota. The vegetable provides choline (36.2 mg), essential for cognitive function and cell membrane integrity. Their polyphenol content, though modest, includes compounds with antioxidant properties. The high water content (approximately 74%) combined with minimal calories makes water chestnuts an excellent choice for weight management strategies. Their crisp texture when raw or lightly cooked makes them a satisfying addition to meals without contributing excess calories or sodium, supporting longevity-focused dietary patterns.
High potassium content (584 mg/100g) counterbalances sodium, promoting vasodilation and reducing arterial stiffness, which lowers cardiovascular disease risk
Low glycemic index combined with fiber and resistant starch (when cooled) slows glucose absorption and promotes satiety signaling
Fiber and resistant starch serve as prebiotic substrates for beneficial bacteria, supporting butyrate production and intestinal barrier function
Choline (36.2 mg) is a precursor for acetylcholine neurotransmitter and phosphatidylcholine, essential for memory and neuronal signaling
Water chestnut polyphenols reduce oxidative stress and may inhibit inflammatory pathways associated with chronic disease
Water chestnuts have a low glycemic index and minimal calories, making them suitable for any meal or snack. When cooled after cooking to maximize resistant starch, they are particularly beneficial with lunch or dinner to support stable evening glucose levels and overnight gut health.
Breaks a fast
While water chestnuts are low in calories, their carbohydrate content (23.94g per 100g) means they should be counted toward total carbohydrate intake during strict fasting protocols; best consumed with protein/fat for sustained satiety.
Per 100 g of the default form. Bars show how much higher or lower waterchestnut is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Waterchestnut is classified as a vegetable. Water chestnuts are aquatic vegetable tubers with a crisp texture and mild sweetness, providing low-calorie carbohydrates, potassium, and fiber with minimal fat.
Waterchestnut scores 79/100 in Formulate, making it a solid choice. Its strongest contributions come from Copper, Vitamin B6, Riboflavin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 1.2 g of protein (~2% of the 50 g daily value).
Not really. A 85 g serving provides about 2.6 g of fiber (~9% of the 28 g daily value).
In a 85 g serving, waterchestnut is highest in Copper (~31% DV), Vitamin B6 (~24% DV), Riboflavin (~13% DV), Manganese (~12% DV), Potassium (~11% DV).
Not really. A 85 g serving has about 17.8 g of net carbs (20.3 g total minus 2.6 g fiber).
Best any time of day. Water chestnuts have a low glycemic index and minimal calories, making them suitable for any meal or snack. When cooled after cooking to maximize resistant starch, they are particularly beneficial with lunch or dinner to support stable evening glucose levels and overnight gut health.
A typical serving is around 85 g (~82 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating waterchestnut alongside several other vegetable sources.
Waterchestnut pairs nicely with: Pair with black beans or lentils because their fiber synergistically enhances glycemic control and prebiotic effects for gut health; Combine with leafy greens (spinach, bok choy) because the fat-soluble vitamins and minerals in greens enhance choline's bioavailability and cognitive benefits; Mix with fatty fish (salmon, mackerel) because omega-3 fatty acids synergize with choline for enhanced neurological protection; Pair with ginger or turmeric because these spices' anti-inflammatory compounds complement water chestnut's polyphenols for cumulative antioxidant benefit.
Encyclopedia entries that supply the same signature nutrients waterchestnut contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients waterchestnutcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.