Food · Vegetables and Vegetable Products
Waterchestnuts nutrition facts
A typical portion of waterchestnuts (1/2 cup slices; 62 g, chinese, (matai), raw) has 60 calories and less than 1g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 50 calories (chinese, canned, solids and liquids) to 97 (chinese, raw).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Waterchestnuts, chinese, (matai), raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 1.4g
- more than 19% of 8,218 USDA reference foods
- Calories per 100 g
- 97
- more than 27% of reference foods
- Sodium per 100 g
- 14mg
- more than 20% of reference foods
1/2 cup slices weighs 62 g in USDA's record for Waterchestnuts, chinese, (matai), raw (FDC 170066).
Where the calories come from: 94% carbohydrate, 1% fat and 5% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Copper0.2 mg in 1/2 cup slices (62 g), 22% of the Daily Value
- Vitamin B60.2 mg in 1/2 cup slices (62 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 170066), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of waterchestnuts USDA describes
Chinese, (matai), raw has the most calories per 100 g (97); the fewest: Chinese, canned, solids and… (50)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Waterchestnuts, chinese, (matai), raw | 97 | 1.4 g | 0.1 g | 14 mg |
| Waterchestnuts, chinese, canned, solids and liquids | 50 | 0.9 g | 0.1 g | 8 mg |
Every nutrient in this record (69)
The portion is 1/2 cup slices (62 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 0.87 g | 1.40 g | 2% |
| Total lipid (fat) | 0.062 g | 0.10 g | 0% |
| Carbohydrate, by difference | 14.8 g | 23.9 g | 5% |
| Ash | 0.68 g | 1.10 g | |
| Energy | 60.1 kcal | 97.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 45.5 g | 73.5 g | |
| Total Sugars | 2.98 g | 4.80 g | |
| Fiber, total dietary | 1.86 g | 3.00 g | 7% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.016 g | 0.026 g | 0% |
| Fatty acids, total monounsaturated | 0.0012 g | 0.0020 g | |
| Fatty acids, total polyunsaturated | 0.027 g | 0.043 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 6.82 mg | 11.0 mg | 1% |
| Iron, Fe | 0.037 mg | 0.060 mg | 0% |
| Magnesium, Mg | 13.6 mg | 22.0 mg | 3% |
| Phosphorus, P | 39.1 mg | 63.0 mg | 3% |
| Potassium, K | 362 mg | 584 mg | 8% |
| Sodium, Na | 8.68 mg | 14.0 mg | 0% |
| Zinc, Zn | 0.31 mg | 0.50 mg | 3% |
| Copper, Cu | 0.20 mg | 0.33 mg | 22% |
| Manganese, Mn | 0.21 mg | 0.33 mg | 9% |
| Selenium, Se | 0.43 µg | 0.70 µg | 1% |
Vitamins (24)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.74 mg | 1.20 mg | 5% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 2.48 mg | 4.00 mg | 3% |
| Thiamin | 0.087 mg | 0.14 mg | 7% |
| Riboflavin | 0.12 mg | 0.20 mg | 10% |
| Niacin | 0.62 mg | 1.00 mg | 4% |
| Pantothenic acid | 0.30 mg | 0.48 mg | |
| Vitamin B-6 | 0.20 mg | 0.33 mg | 12% |
| Folate, total | 9.92 µg | 16.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 22.4 mg | 36.2 mg | 4% |
| Vitamin K (phylloquinone) | 0.19 µg | 0.30 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 9.92 µg | 16.0 µg | |
| Folate, DFE | 9.92 µg | 16.0 µg | 2% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0.00062 g | 0.0010 g | |
| SFA 12:0 | 0.0019 g | 0.0030 g | |
| SFA 14:0 | 0.00062 g | 0.0010 g | |
| SFA 16:0 | 0.0099 g | 0.016 g | |
| SFA 18:0 | 0.0025 g | 0.0040 g | |
| MUFA 18:1 | 0.00062 g | 0.0010 g | |
| PUFA 18:2 | 0.020 g | 0.032 g | |
| PUFA 18:3 | 0.0062 g | 0.010 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.00062 g | 0.0010 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 170066: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in waterchestnuts?
60 in 1/2 cup slices (62 g) of chinese, (matai), raw; 50 to 97 per 100 g across USDA's descriptions.
How much protein is in waterchestnuts?
less than 1g in 1/2 cup slices; 1.4 g per 100 g.
How much sodium is in waterchestnuts?
10mg in 1/2 cup slices; 14 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov