Waterchestnuts, chinese, (matai), raw
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 4 MG | 4% | |
| Thiamin | 0.1 MG | 12% | |
| Riboflavin | 0.2 MG | 15% | |
| Niacin | 1 MG | 6% | |
| Pantothenic acid | 0.5 MG | 10% | |
| Vitamin B-6 | 0.3 MG | 19% | |
| Folate, total | 16 UG | 4% | |
| Choline, total | 36.2 MG | 7% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 1.2 MG | 8% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0.3 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 11 MG | 1% | |
| Iron, Fe | 0.1 MG | 0% | |
| Magnesium, Mg | 22 MG | 5% | |
| Phosphorus, P | 63 MG | 5% | |
| Potassium, K | 584 MG | 12% | |
| Sodium, Na | 14 MG | 1% | |
| Zinc, Zn | 0.5 MG | 5% | |
| Copper, Cu | 0.3 MG | 36% | |
| Manganese, Mn | 0.3 MG | 14% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Low in calories with 97 kcal per 100g.
- Very low in fat (0.1g per 100g).
- Good source of dietary fiber (3g per 100g).
- Good source of Copper, Cu (36% DV).
About Waterchestnuts, chinese, (matai), raw
These crisp, white tubers are a staple in many Asian cuisines, prized for their refreshing crunch and mild, slightly sweet flavor. Despite their name, they are not nuts at all but rather aquatic vegetables that grow in marshes and muddy waters. They are often enjoyed raw for their refreshing texture, though they can also be cooked in stir-fries, soups, and dumplings. Their firm structure holds up well to heat, making them a favorite for adding a satisfying bite to both hot and cold dishes.
Nutritionally, they are low in calories and fat while providing a good source of fiber, which supports healthy digestion. They also contain a modest amount of carbohydrates for quick energy and a small dose of protein. While not particularly high in vitamins or minerals, their high water content helps with hydration, and their fiber content can aid in maintaining steady blood sugar levels. For those looking to add variety and texture to meals without significantly increasing calorie intake, these versatile tubers are an excellent choice.
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