Water Chestnuts 101: Nutrition, Benefits, How To Cook, Buy, Store A Complete Guide

What are Water Chestnuts 

Water chestnuts, scientifically known as Eleocharis dulcis, are not true nuts as the name might suggest. They are actually aquatic vegetables, commonly used in various culinary dishes, especially in Asian cuisine. These water chestnuts grow in marshes, ponds, and shallow lakes, primarily in Southeast Asia.

Here are some key characteristics and uses of water chestnuts:

1. Appearance: Water chestnuts have a round or oval shape, resembling small, brownish corms or bulbs. They are typically about the size of a chestnut, which is where they get their name.
2. Taste and Texture: Water chestnuts have a crisp, crunchy texture and a mildly sweet and nutty flavor. They are often described as having a refreshing and slightly juicy quality.
3. Culinary Uses: Water chestnuts are a popular ingredient in many Asian dishes, particularly Chinese and Thai cuisine. They are often used in stir-fries, salads, soups, and various vegetable and meat dishes. Water chestnuts add a pleasant crunch and a unique flavor to these dishes.
4. Fresh and Canned Varieties: Fresh water chestnuts are commonly used in Asian cooking, but they can be hard to find outside of regions where they are grown. Canned water chestnuts are more readily available in many parts of the world and are a convenient option for adding to recipes.
5. Nutritional Benefits: Water chestnuts are low in calories and fat, making them a healthy addition to meals. They are a good source of dietary fiber, potassium, and various vitamins and minerals. However, they are not a significant source of protein.
6. Versatility: Water chestnuts are versatile and can be used in both savory and sweet dishes. They can be incorporated into appetizers, main courses, and even desserts.

Water chestnuts are not true nuts but rather aquatic vegetables known for their crunchy texture and mild flavor. They are commonly used in Asian cuisine and are appreciated for their versatility in various dishes. Whether fresh or canned, they are a delightful addition to many recipes, adding a unique crunch and taste to the dishes they are included in.

Other Names of Water Chestnuts 

Water chestnuts are known by various names in different parts of the world and languages. Here are some of the alternative names for water chestnuts:

1. Chinese Water Chestnut: This is the most common name for water chestnuts. In Chinese cuisine, they are known as mǎtí, which translates to “horse hoof,” referring to their shape.
2. Singhara: In India, especially in the northern regions, water chestnuts are known as “Singhara.” They are commonly used in Hindu fasting dishes and snacks.
3. Water Caltrop: The term “caltrop” is sometimes used to refer to water chestnuts, although caltrop can also refer to a different species of aquatic plant with similar fruits.
4. Eleocharis Dulcis: This is the scientific or botanical name for water chestnuts, which is used internationally.
5. Trapa Natans: In some regions, especially in Europe, the term “Trapa natans” is used to refer to water chestnuts. It is another botanical name for the plant.
6. Horn Nut: This name is occasionally used to describe the appearance of water chestnuts due to their horn-like shape.
7. Chinese Potato: In some regions, water chestnuts are colloquially referred to as “Chinese potatoes” because of their starchy texture.
8. Kuwai Nut: In Japan, water chestnuts are called “kuwai” or “kuwainokuri,” and they are used in traditional Japanese cuisine.
9. European Water Chestnut: In parts of Europe, water chestnuts are known as “European water chestnuts” to distinguish them from other aquatic plants.
10. Paddy Oats: In some English-speaking countries, water chestnuts are occasionally called “paddy oats” due to their association with rice paddies and the shape of their fruits.

These names reflect the regional variations in the terminology used to describe water chestnuts. Regardless of their name, water chestnuts are a versatile and delicious ingredient used in various culinary dishes worldwide.

Nutritional Value of Water Chestnuts 

Here is a table summarizing the approximate nutritional value of 100 grams of raw water chestnuts:

Nutrient	Amount per 100 grams
Calories	97 calories
Carbohydrates	23.94 grams
Dietary Fiber	3 grams
Protein	1.4 grams
Fat	0.1 grams
Vitamin C	2.8 milligrams (5% DV)
Potassium	584 milligrams (17% DV)
Phosphorus	40 milligrams (4% DV)
Calcium	11 milligrams (1% DV)
Iron	0.58 milligrams (3% DV)
Magnesium	37 milligrams (9% DV)
Vitamin B6 (Pyridoxine)	0.16 milligrams (8% DV)

*DV = Daily Value, based on a daily intake of 2,000 calories. Actual daily values may vary depending on your calorie needs.

Please note that the nutritional content can vary slightly depending on factors like growing conditions and variety. Water chestnuts are primarily composed of carbohydrates, particularly starch, and are low in fat and protein. They are also a good source of dietary fiber, potassium, and vitamin C, making them a healthy addition to your diet.

Benefits of Water Chestnuts 

Water chestnuts offer several potential health benefits when included in your diet. Here are some of the key benefits of water chestnuts:

1. Low in Calories: Water chestnuts are low in calories, which makes them a good choice for those looking to manage their weight and calorie intake.
2. Rich in Dietary Fiber: They are a good source of dietary fiber, which aids in digestion, helps prevent constipation, and promotes a feeling of fullness, potentially assisting in weight management.
3. Good Source of Potassium: Water chestnuts provide a significant amount of potassium, which is important for maintaining proper blood pressure and heart health. Adequate potassium intake can help counterbalance the effects of sodium on blood pressure.
4. Vitamin C Content: While not extremely high, water chestnuts do contain vitamin C, an antioxidant that supports the immune system, skin health, and wound healing.
5. Low in Fat: Water chestnuts are very low in fat, which can be beneficial for individuals seeking a low-fat diet or trying to reduce their overall fat intake.
6. Starchy Energy: They contain carbohydrates in the form of starch, which can provide a steady source of energy for the body.
7. Gluten-Free: Water chestnuts are naturally gluten-free, making them a safe and nutritious option for individuals with gluten sensitivity or celiac disease.
8. Versatile Ingredient: Water chestnuts add a unique crunchy texture to dishes, enhancing their overall mouthfeel. They are a versatile ingredient and can be used in various recipes, from stir-fries to salads and appetizers.
9. Mildly Nutty Flavor: Water chestnuts have a mildly sweet and nutty flavor, which can enhance the taste of dishes without overwhelming other ingredients.
10. Hydrating: They contain a high water content, which can help with hydration and contribute to a refreshing quality in dishes.
11. Healthy Addition to Asian Cuisine: Water chestnuts are a staple in many Asian cuisines, and their regular consumption is associated with traditional and healthy eating patterns.

It’s important to note that while water chestnuts offer these benefits, they are best enjoyed as part of a balanced diet. Including a variety of fruits and vegetables in your meals will provide a wide range of nutrients and health benefits. If you have specific dietary concerns or medical conditions, it’s advisable to consult with a healthcare professional or dietitian for personalized dietary recommendations.

What Does Water Chestnuts Taste Like

Water chestnuts have a unique taste and texture that sets them apart from many other vegetables. Here’s a description of what water chestnuts taste like:

1. Texture: The most distinctive characteristic of water chestnuts is their texture. When you bite into a water chestnut, you’ll experience a pronounced crunch. They are exceptionally crisp and have a satisfying, almost watermelon-like juiciness. This crunchy texture makes them a popular choice for adding a refreshing and textural contrast to various dishes.
2. Flavor: In terms of flavor, water chestnuts are mild and subtle. They have a slight nutty and sweet taste, but this sweetness is not overpowering. It’s often described as a clean, mildly sweet, and slightly earthy or nutty flavor. This subtle taste allows water chestnuts to complement other ingredients in a dish without dominating the overall flavor profile.
3. Freshness: Fresh water chestnuts typically have a cleaner and more vibrant flavor compared to canned ones. The canned version may have a slightly milder flavor due to the processing and canning method, but they still retain their characteristic crunch.

Overall, the appeal of water chestnuts lies not only in their taste but also in their unique texture, which adds an enjoyable and refreshing element to various dishes, especially in Asian cuisine. They are often used to provide a pleasing contrast to other ingredients and flavors in stir-fries, salads, soups, and more.

How to Cook Water Chestnuts 

Water chestnuts can be used in a variety of dishes and can be enjoyed both raw and cooked. Here are some common methods for cooking water chestnuts:

1. Stir-Frying:

• Slice or dice the water chestnuts into the desired shape and size.
• Heat a wok or a large frying pan over high heat and add a small amount of oil (such as vegetable or sesame oil).
• Add the sliced water chestnuts and stir-fry for a few minutes until they become slightly tender and develop a golden color.
• You can season them with soy sauce, garlic, ginger, or your preferred stir-fry seasonings.

2. Boiling:

• Peel and slice the water chestnuts if desired.
• Place them in a pot of boiling water and cook for 3 to 5 minutes until they become tender. Avoid overcooking, as they should retain their crisp texture.
• Drain and use in salads, soups, or as a side dish.

3. Blanching:

• Blanching water chestnuts involves briefly immersing them in boiling water to soften them slightly.
• Follow the same steps as boiling, but cook for an even shorter time (about 1-2 minutes).
• Remove from boiling water and immediately transfer them to ice-cold water to stop the cooking process. This method helps maintain their crispness and color.

4. Adding to Soups:

• Water chestnuts can be added to various soups and broths, such as chicken and vegetable soups.
• Simply slice or dice them and add them to the soup during the last few minutes of cooking to heat through.

5. Raw in Salads:

• Fresh water chestnuts can be peeled and thinly sliced or chopped to add a crunchy element to salads.
• They pair well with other vegetables, greens, and salad dressings.

6. Canned Water Chestnuts:

• Canned water chestnuts are precooked and can be used directly in your recipes. Rinse them under cold water before use to remove any excess brine.

Remember that the cooking time for water chestnuts depends on your desired level of tenderness. Some people prefer them very crisp, while others like them slightly softer. Experiment to find the texture that you enjoy the most. Water chestnuts are versatile and can be incorporated into a wide range of dishes, including stir-fries, salads, soups, and more, to add a refreshing crunch and a unique flavor.

How To Use Water Chestnuts 

Water chestnuts are a versatile ingredient that can be used in various culinary preparations to add a refreshing crunch and a mild, nutty flavor to your dishes. Here are some popular ways to use water chestnuts:

1. Stir-Fries: Water chestnuts are a common ingredient in stir-fry dishes. Slice or dice them and add them to your stir-fry along with other vegetables, meats, and sauces. They provide a delightful textural contrast and absorb the flavors of the sauce.
2. Salads: Water chestnuts can be thinly sliced or chopped and added to salads for their crisp texture. They work well in both green salads and pasta salads, adding a unique crunch.
3. Soups and Broths: Drop sliced or diced water chestnuts into soups and broths, such as chicken noodle soup or vegetable soup, during the last few minutes of cooking to maintain their crunchiness.
4. Appetizers: Wrap water chestnuts in bacon and secure with a toothpick to create a popular appetizer known as “bacon-wrapped water chestnuts.” You can marinate them in a flavorful sauce before wrapping for added taste.
5. Spring Rolls: Water chestnuts can be included in homemade spring rolls, providing a pleasant crunch alongside other vegetables and proteins like shrimp or chicken.
6. Stuffing: Add water chestnuts to stuffing recipes for roasted poultry, such as turkey or chicken. They add texture and a subtle nutty flavor to the stuffing.
7. Asian Dishes: Incorporate water chestnuts into various Asian dishes like Thai curry, Chinese cashew chicken, or Vietnamese summer rolls. They complement the flavors and textures commonly found in these cuisines.
8. Casseroles: Mix water chestnuts into casseroles, such as green bean casserole, for added crunch and flavor.
9. Sushi and Sashimi: In sushi and sashimi, water chestnuts can be used to provide a unique textural element and a mild flavor. They are often found in sushi rolls and nigiri.
10. Sandwiches and Wraps: Add sliced or chopped water chestnuts to sandwiches and wraps for an unexpected crunch and taste. They pair well with various fillings and condiments.
11. Dips: Blend water chestnuts into creamy dips, like spinach and artichoke dip or hummus, to enhance the texture and taste.
12. Asian-Inspired Slaws: Incorporate water chestnuts into coleslaw recipes, either by grating or finely chopping them. They work well in Asian-inspired slaws with sesame dressing.
13. Vegetable Medleys: Combine water chestnuts with other vegetables in medley dishes. Their crispness can add excitement to simple vegetable sides.
14. Fried Rice: Include sliced or diced water chestnuts in homemade fried rice recipes. They can be stir-fried along with the rice, vegetables, and proteins.
15. Raw Snacking: Enjoy fresh, peeled water chestnuts as a crunchy and refreshing snack. They are especially popular in some Asian cultures.

Water chestnuts’ versatility and unique texture make them an appealing addition to a wide range of dishes, allowing you to experiment with flavors and textures in your cooking. Whether you’re preparing savory or sweet dishes, water chestnuts can contribute a delightful crunch and a subtle nutty taste.

Substitute for Water Chestnuts 

If you’re looking for a substitute for water chestnuts in your recipes, consider options that can provide a similar crunch and texture. Here are some alternatives you can use depending on the specific dish and your preferences:

1. Jicama: Jicama, also known as Mexican yam or Mexican turnip, has a crisp and juicy texture similar to water chestnuts. It’s a versatile option for salads, stir-fries, and slaws.
2. Bamboo Shoots: Bamboo shoots are often used in Asian cuisine and can provide a similar crunch to water chestnuts. They can be found canned or fresh, but they have a milder flavor.
3. Crisp Apple or Pear: For a sweet and crunchy element, consider using thinly sliced crisp apples (like Granny Smith) or pears in salads or dishes. They won’t mimic the nutty flavor but can offer a pleasing texture.
4. Celery: Celery is a readily available option that provides a satisfying crunch. It’s commonly used in salads and can work well as a substitute in certain dishes.
5. Radishes: Radishes, especially daikon radishes, have a crisp texture and can be used in salads, stir-fries, and sandwiches to add a similar crunch.
6. Lotus Root: If you can find it, lotus root is a traditional ingredient in Asian cuisine that offers a similar texture to water chestnuts. It can be sliced and used in stir-fries and soups.
7. Chestnuts (Roasted): Roasted chestnuts, when chopped, can provide a unique nutty flavor and some crunch. While not identical, they can work well in certain dishes.
8. Nuts: Depending on the recipe, chopped nuts like almonds, cashews, or peanuts can add a crunchy texture and a nutty flavor. Use them in moderation, as they can have a stronger flavor than water chestnuts.
9. Green Beans (Blanched): Blanched green beans can offer a crunch similar to water chestnuts. They are commonly used in salads and stir-fries.
10. Cucumber: Thinly sliced cucumber can provide a refreshing crunch, particularly in salads and cold dishes.
11. Zucchini: Sliced or julienned zucchini, when not overcooked, can offer a crisp texture and can be used in stir-fries or salads.
12. Bean Sprouts: While bean sprouts are softer than water chestnuts, they can still add a textural element to dishes like stir-fries and spring rolls.

When substituting for water chestnuts, consider the specific recipe and the role water chestnuts play. Keep in mind that the flavor of the substitute may differ, so adjust seasonings accordingly to achieve the desired taste. Additionally, try to match the substitute’s texture as closely as possible to maintain the dish’s overall mouthfeel.

Where to Buy Water Chestnuts 

You can purchase water chestnuts in various forms, including fresh, canned, and sometimes frozen, from a variety of sources. Here are some common places where you can buy water chestnuts:

1. Grocery Stores: Most well-stocked grocery stores, especially those with Asian or international sections, carry canned or jarred water chestnuts. Look in the canned vegetable aisle or the Asian food section.
2. Asian Markets: Asian grocery stores or markets are excellent places to find water chestnuts. They often have fresh water chestnuts as well as canned and jarred varieties. You’ll likely find a wider selection of brands and types at these stores.
3. Online Retailers: You can purchase canned or jarred water chestnuts from online retailers like Amazon, Walmart, or specialized Asian food websites. Be sure to check the product details and reviews before making a purchase.
4. Farmers’ Markets: In some regions where water chestnuts are grown, you might find fresh water chestnuts at local farmers’ markets during the harvest season.
5. Specialty Food Stores: Specialty food stores, especially those focusing on Asian or international cuisine, may carry water chestnuts. Check with stores that specialize in ethnic foods or fresh produce.
6. Wholesale Stores: Warehouse club stores like Costco or Sam’s Club may sell canned water chestnuts in bulk. This can be a cost-effective option if you use them frequently.
7. Online Specialty Retailers: There are online retailers that specialize in Asian and international foods. These stores often have a wide range of water chestnut products, including fresh and canned varieties.
8. Local Farms: In areas where water chestnuts are cultivated, you might be able to buy fresh water chestnuts directly from local farms or farmers.

When purchasing water chestnuts, consider the type you need for your recipe. Fresh water chestnuts are best for certain dishes where the crisp texture is crucial, while canned or jarred water chestnuts are more convenient for quick preparation.

Additionally, check the label for any additives or preservatives if you have dietary restrictions or preferences. Always store canned and jarred water chestnuts in a cool, dry place until you’re ready to use them. Fresh water chestnuts should be kept in a cool and humid environment or refrigerated to prevent them from drying out.

How To Store Water Chestnuts 

The storage of water chestnuts depends on whether you have fresh or canned/jarred ones. Here’s how to store each type properly:

1. Fresh Water Chestnuts:

Fresh water chestnuts should be stored to maintain their moisture and crispness:

• Refrigeration: If you plan to use them within a week, store fresh water chestnuts in the vegetable crisper drawer of your refrigerator. Place them in a perforated plastic bag or a container with holes to maintain humidity.
• Root Cellar or Cool Place: For longer storage, you can store fresh water chestnuts in a root cellar or a cool, dark place with high humidity. Keep them in a container with damp sand or sawdust to preserve their moisture. Check them periodically for any signs of drying out or spoilage.

2. Canned or Jarred Water Chestnuts:

Canned or jarred water chestnuts are already processed and preserved, so their storage is simpler:

• Room Temperature: Unopened cans or jars of water chestnuts can be stored at room temperature in a cool, dry place until their expiration date. Be sure to check the label for any specific storage instructions.
• Refrigeration: Once opened, transfer any unused water chestnuts to an airtight container or plastic wrap, ensuring they are covered in their liquid. Refrigerate them and use within a week or according to the manufacturer’s recommendations.

In all cases, whether fresh or canned, it’s important to inspect your water chestnuts before use. If you notice any signs of mold, spoilage, or off odors, discard them immediately.

Proper storage helps maintain the quality of water chestnuts, preserving their unique crisp texture and mild flavor for your culinary creations.

Frequently Asked Questions (FAQs)