21 %
Potassium contributes to normal functioning of the nervous system and to normal muscle function.
How many calories are in water chestnuts?
36.8kcal
in an 80 g portion
46 kcal per 100 g.
Source: UK CoFID 2021, record 13-394. Checked 5 October 2026.
0.16 gFat
1.1 gProtein
8.3 gCarbohydrate
21 %Daily potassium
What’s in an 80 g portion
More than half of a portion is water. The rest is 8.3 g carbohydrate and 1.1 g protein.
- 0.16 gFat
- 1.1 gProtein
- 8.3 gCarbohydrate
- 63.8 gWater
- 6.6 gMinerals and the rest
Below average for vegetables
Water chestnuts are 46 kcal per 100 g. The 240 vegetables in this database average 59.9.
Water chestnuts46
Vegetables average59.9
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per portion3.8 g
Salt, per portion0.02 g
Vitamins and minerals in water chestnuts
Nothing reaches the “high in” level, but one of the 12 count as a source, led by potassium.
None recorded
- Vitamin A
- Vitamin D
- Vitamin B12
Show all 12 with amounts
Potassium424 mg, 21 %
Phosphorus56 mg, 8 %
Thiamin (vitamin B1)0.07 mg, 6.5 %
Riboflavin (vitamin B2)0.09 mg, 6.3 %
Vitamin B60.08 mg, 5.7 %
Vitamin C4 mg, 5 %
Iron0.56 mg, 4 %
Magnesium11.2 mg, 3 %
Calcium6.4 mg, 0.8 %
Vitamin Anone recorded
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What water chestnuts don’t give you. And where to find it.
No recorded vitamin D, vitamin A or vitamin B12.
Vitamin D
0mgin water chestnuts
Find it inBloater, grilled500 % per 100 g
Vitamin A
0mgin water chestnuts
Find it inLiver, calf, fried3152 % per 100 g
Vitamin B12
0mgin water chestnuts
Find it inLiver, ox, raw4400 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
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Water chestnuts against other vegetables
Per 100 g, water chestnuts have the most potassium of the 6 here, ahead of taro (raw).
530mg
360mg
230mg
230mg
222mg
220mg
Water chestnuts, rawthis page
Taro, raw−170 mg
Mushrooms, oyster, raw−300 mg
Cabbage, Chinese, raw−300 mg
Lettuce, average, raw−308 mg
All values per 100 g, from the same dataset. Differences are against water chestnuts.
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Questions about water chestnuts
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of water chestnuts?
A typical portion (80 g, one of your five a day) gives 37 kcal. Per 100 g the figure is 46 kcal.
Is water chestnuts a source of potassium?
It is a source of potassium: 530 mg per 100 g, 27 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.
Which vitamins and minerals do water chestnuts have most of?
By share of the daily reference intake: potassium (530 mg, 27 %), phosphorus (70 mg, 10 %) and thiamin (0.09 mg, 8.2 %) per 100 g.
Are water chestnuts a good source of protein?
Water chestnuts, raw have 1.4 g protein per 100 g, 12 % of the energy, which meets the UK threshold for “source of protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-394, Water chestnuts, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Vegetables, Herbs and Spices Supplement, 1991. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Edible proportion: 73 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More vegetables
From the same group, with calories per 100 g, and the foods with the most potassium.
More vegetables
Most potassium
- Courgette, dried6104 mg
- Spinach, dried4350 mg
- Mushroom, dried3870 mg
- Chervil, dried4740 mg
- Coriander leaves, dried4470 mg
- Parsley, dried4090 mg
- Potassium guide