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How Many Calories in Water Chestnut?

Water Chestnut contains 97 kcal per 100g, with 1.4g of protein, 23.9g of carbohydrates, and 0.1g of fat. It is low in fat. Naturally vegan and plant-based.

  • Allergens: None of the major allergens
  • Dietary: Paleo, Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 3.00mg, Calcium 100.0mg, Vitamin C 1.0mg
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Nutritional Overview

Water Chestnut is a natural whole food enjoyed worldwide as part of a balanced diet. Per 100g serving, it provides 97 kcal of energy, 1.4g of protein, 23.9g of carbohydrates, and 0.1g of fat.

With just 0.1g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

With only 4.8g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

This food is a useful source of iron, providing 3.0mg per 100g. The UK recommended intake is 8.7mg for men and 14.8mg for women per day. Iron is essential for producing haemoglobin, which carries oxygen in the blood. Low iron intake is the most common nutritional deficiency in the UK.

With 100mg of calcium per 100g, it contributes meaningfully to daily calcium needs (the UK recommendation is 700mg for adults). Calcium is vital for maintaining strong bones and teeth, as well as supporting normal muscle and nerve function.

Each 100g serving provides 3.0g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults. Adequate fibre intake supports healthy digestion, helps regulate blood sugar levels, and may reduce the risk of heart disease and bowel cancer.

Each 100g serving contains 0.00g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Water Chestnut is suitable for vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Every 100g of Water Chestnut adds 97 kcal to your day. Our food nutrition value calculator keeps that running total accurate as you go.

Frequently Asked Questions

How many calories are in Water Chestnut?

Water Chestnut contains 97 kcal per 100g, which is approximately 5% of the recommended daily intake of 2,000 kcal for an average adult.

Is Water Chestnut a good source of protein?

Water Chestnut contains 1.4g of protein per 100g, which is relatively low. To increase your protein intake, consider pairing it with Pork Crackling, Dried Halibut (Greenlandic), Pea Protein Powder, or other protein-rich foods.

Is Water Chestnut low in fat?

Yes, Water Chestnut contains only 0.1g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is Water Chestnut low in sugar?

Yes, Water Chestnut has only 4.8g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Water Chestnut low in salt?

Yes, Water Chestnut contains only 0.00g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Water Chestnut high in fibre?

Yes, Water Chestnut provides 3.0g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults.

Is Water Chestnut suitable for vegans?

Yes, Water Chestnut is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 97 kcal and 1.4g of protein per 100g.

Is Water Chestnut free from major allergens?

Water Chestnut does not contain any of the 14 major allergens recognised under UK food law. However, cross-contamination during manufacturing is always possible; always check the packaging for 'may contain' warnings.

Is Water Chestnut a good source of iron?

Water Chestnut contains 3.00mg of iron per 100g. The UK recommended daily intake is 8.7mg for men and 14.8mg for women. Iron is essential for red blood cell production and preventing anaemia.

Is Water Chestnut a good source of calcium?

Water Chestnut provides 100mg of calcium per 100g. The UK recommended daily intake is 700mg for adults. Calcium is vital for strong bones, teeth, and muscle function.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. Scientific Advisory Committee on Nutrition (SACN) — UK government dietary recommendations and nutrient reference values
  6. World Health Organization (WHO) Nutrition — global dietary guidelines and public health nutrition
  7. Food Standards Agency (FSA) — UK food labelling regulations and traffic-light nutrition guidelines

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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