Chinese Water Chestnut · Eleocharis dulcis
Waterchestnuts, chinese, (matai), raw
Nutrition facts per 100 g · edible portion
Vegetables2 forms & preparations
Dietary labels are inferred automatically from Waterchestnuts, chinese, (matai), raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 35/100
How many beneficial nutrients Waterchestnuts, chinese, (matai), raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Waterchestnuts, chinese, (matai), raw come from — the split across carbs, fat & protein.
94% from carbs
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Carbs 94%23.9 g per serving
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Fat 1%0.1 g per serving
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Protein 5%1.4 g per serving
What Waterchestnuts, chinese, (matai), raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 23.9 g | |
| Dietary Fiber | 3.0 g | |
| Total Sugars | 4.8 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.1 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.0 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 10.0 mg | — |
| Omega-6 Fatty Acids | 32.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 1.0 mg | — |
| Lauric Acid | 3.0 mg | — |
| Myristic Acid | 1.0 mg | — |
| Palmitic Acid | 16.0 mg | — |
| Stearic Acid | 4.0 mg | — |
| Palmitoleic Acid | 1.0 mg | — |
| Oleic Acid | 1.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 32.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 1.4 g |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 4.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 1.2 mg | |
| Vitamin K | 0.3 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.2 mg | |
| Niacin (B3) | 1.0 mg | |
| Vitamin B6 | 0.3 mg | |
| Folate (B9) | 16.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.5 mg | |
| Choline | 36.2 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 11.0 mg | |
| Iron | 0.1 mg | |
| Magnesium | 22.0 mg | |
| Phosphorus | 63.0 mg | |
| Potassium | 584.0 mg | |
| Sodium | 14.0 mg | |
| Zinc | 0.5 mg | |
| Copper | 0.3 mg | |
| Manganese | 0.3 mg | |
| Selenium | 0.7 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.1 g | — |
About Waterchestnuts, chinese, (matai), raw
The water chestnut is not a nut at all but the crisp, round corm of an aquatic sedge grown in flooded paddies across Asia. Beneath a dark brown skin lies firm white flesh with a clean, faintly sweet, slightly nutty flavor — and the signature trait that keeps it on every stir-fry menu.
It supplies about 97 calories per 100 grams, mostly from starch, with potassium, manganese, B vitamins and a little fiber, and almost no fat. Its real distinction is texture: a heat-stable crunch that survives cooking, thanks to fibers in the flesh that hold their structure even when boiled or fried.
That durable crispness is exactly why water chestnuts are scattered through stir-fries, dumpling fillings, spring rolls and chop suey, where everything else softens but they stay snappy. Fresh ones are sweeter than the canned version, which is the form most cooks outside Asia encounter.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Waterchestnuts, chinese, (matai), raw?
There are 97 calories in 100 g of Waterchestnuts, chinese, (matai), raw, or about 35 calories in 4 waterchestnuts (36 g).
How much protein is in Waterchestnuts, chinese, (matai), raw?
Waterchestnuts, chinese, (matai), raw contains 1.4 g of protein per 100 g.
How many carbs are in Waterchestnuts, chinese, (matai), raw?
Waterchestnuts, chinese, (matai), raw has 23.9 g of carbohydrates per 100 g.
How much fat is in Waterchestnuts, chinese, (matai), raw?
Waterchestnuts, chinese, (matai), raw provides 0.1 g of total fat per 100 g.
What is Waterchestnuts, chinese, (matai), raw a good source of?
Waterchestnuts, chinese, (matai), raw is an excellent source of Copper (36% DV) and a good source of Vitamin B6, Riboflavin (B2), Manganese, Thiamin (B1), Potassium and Dietary Fiber (per 100 g). Daily Values are based on a 2,000-calorie diet.
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