Water Chestnuts (Chinese, Matai) – Raw
Water chestnuts, also known as Matai in Chinese cuisine, are a versatile and nutritious ingredient widely used in stir-fries, salads, and soups. They offer a refreshing crunch and subtle sweetness, making them a popular addition to many Asian dishes. Below is a breakdown of their nutritional composition, highlighting their health benefits:
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 97.0 kcal |
| Protein | 1.4 g |
| Total Fat | 0.1 g |
| Saturated Fat | 0.026 g |
| Carbohydrates | 23.94 g |
| Dietary Fiber | 3.0 g |
| Sugars | 4.8 g |
| Calcium | 11.0 mg |
| Iron | 0.06 mg |
| Magnesium | 22.0 mg |
| Phosphorus | 63.0 mg |
| Potassium | 584.0 mg |
| Sodium | 14.0 mg |
| Zinc | 0.5 mg |
| Copper | 0.326 mcg |
| Manganese | 0.331 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 4.0 mg |
| Thiamine (Vitamin B1) | 0.14 mg |
| Riboflavin (Vitamin B2) | 0.2 mg |
| Niacin (Vitamin B3) | 1.0 mg |
| Vitamin B6 | 0.328 mg |
| Folate (Vitamin B9) | 16.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 1.2 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Water chestnuts are generally considered allergen-free. However, as with any food, it’s always advisable to check for potential cross-contamination, especially when purchasing processed or pre-packaged products.
Dietary Preferences
- Vegan: Water chestnuts are a plant-based food, making them suitable for vegan diets.
- Gluten-Free: Naturally gluten-free, water chestnuts are an excellent choice for those with gluten sensitivities or celiac disease.
- Low in Fat: With only 0.1g of fat per 100g, water chestnuts are a great addition to low-fat diets.
Health Benefits and Tips
Water chestnuts are low in calories, providing just 97 kcal per 100g, making them a great option for those looking to maintain or lose weight. They are rich in potassium (584 mg per 100g), which supports heart health by regulating blood pressure and ensuring proper muscle function. Additionally, their high fiber content (3g per 100g) helps promote digestive health and can aid in maintaining a healthy weight.
For those with concerns about bone health, water chestnuts offer a modest amount of calcium (11 mg), though they are not a major source of the mineral. They also provide small amounts of vitamins and minerals, including magnesium, iron, and vitamin C, all of which support overall wellness.
Water chestnuts are incredibly versatile and can be used in both savory and sweet dishes. They are often included in stir-fries, soups, and salads, providing a satisfying crunch that complements other textures and flavors. They can also be sliced and added to fruit salads, giving them an exotic twist.
Conclusion
Water chestnuts (Matai) are a crunchy, nutritious, and versatile ingredient that can enhance many types of dishes. With their low calorie content, high fiber, and beneficial minerals like potassium, they make a great addition to a balanced, health-conscious diet. Whether you’re preparing a traditional Chinese stir-fry or exploring new salad ideas, water chestnuts offer a delightful texture and a subtle, refreshing flavor that elevates your culinary creations.
