Water Chestnuts (Chinese Canned)
Water chestnuts, commonly found in Chinese cuisine, are versatile aquatic vegetables known for their crisp texture and subtle, slightly sweet flavor. These nutrient-dense ingredients are typically used in stir-fries, salads, and as a crunchy element in various Asian-inspired dishes. When packaged as canned water chestnuts, they are preserved in a slightly sweet, salty liquid, making them an excellent pantry staple for quick meal preparation.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 50 kcal |
| Protein | 0.88 g |
| Fat | 0.06 g |
| Saturated Fat | 0.016 g |
| Carbohydrates | 12.3 g |
| Fiber | 2.5 g |
| Sugar | 2.46 g |
| Calcium | 4 mg |
| Iron | 0.87 mg |
| Magnesium | 5 mg |
| Phosphorus | 19 mg |
| Potassium | 118 mg |
| Sodium | 8 mg |
| Zinc | 0.38 mg |
| Copper | 0.1 µg |
| Manganese | 0.161 mg |
| Selenium | 0.7 µg |
| Vitamin C | 1.3 mg |
| Thiamin (B1) | 0.011 mg |
| Riboflavin (B2) | 0.024 mg |
| Niacin (B3) | 0.36 mg |
| Vitamin B6 | 0.159 mg |
| Folate | 6 µg |
| Vitamin B12 | 0 µg |
| Vitamin A | 0 µg |
| Vitamin E | 0.5 mg |
| Vitamin D2 | 0 µg |
Allergen Information:
Water chestnuts are naturally free from common allergens such as gluten, dairy, and nuts. However, as with any canned product, cross-contamination can occur during processing, so it’s always important to check labels for any possible traces of allergens.
Dietary Preferences:
Water chestnuts are suitable for a variety of dietary preferences and needs:
- Gluten-Free: Naturally gluten-free, making them a great choice for individuals with gluten sensitivities or celiac disease.
- Low-Calorie: With only 50 calories per 100g, water chestnuts make a healthy, low-calorie addition to salads or stir-fries.
- Vegan and Vegetarian: Water chestnuts are plant-based and can easily be incorporated into vegan and vegetarian dishes.
- Low-Fat: They contain minimal fat, making them an ideal option for those following a low-fat diet.
- High in Fiber: The high fiber content (2.5g per 100g) makes them a beneficial food for digestive health.
Cooking Tips and Usage:
Water chestnuts are typically sold in canned form, but they can also be found fresh in some specialty grocery stores. Canned water chestnuts are ready to eat, but they benefit from a quick rinse to remove excess brine.
Here are a few ways to incorporate water chestnuts into your cooking:
- Stir-Fries: Add them to stir-fried dishes for a crisp texture and subtle sweetness.
- Spring Rolls: Slice thinly and use as a filling in homemade spring rolls for a satisfying crunch.
- Salads: Water chestnuts can be added to both fresh and cooked salads for extra crunch and flavor.
- Appetizers: Wrap water chestnuts in bacon or use them as a topping for dips to enhance your appetizer platter.
Conclusion:
Water chestnuts are a nutrient-rich, versatile ingredient that can elevate many Asian-inspired dishes with their unique texture and subtle flavor. Whether fresh or canned, they are a wonderful addition to salads, stir-fries, and more. Their low calorie, high fiber, and allergy-friendly nature make them suitable for a variety of dietary preferences and health-conscious eaters. Keep some canned water chestnuts in your pantry for quick and easy meals that never lack crunch and flavor.
