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[N]extrient

Waterchestnuts Chinese (matai) (Raw)

SR Legacy·Comprehensive Reference Data

Waterchestnuts, chinese, (matai), raw

Vegetables and Vegetable Products

Macronutrients distribute relatively evenly across protein (1.4g), fat (0.1g), and carbohydrates (23.9g) per 100g. At 97 calories per 100g, Waterchestnuts Chinese (matai) (Raw) offers moderate energy density suitable for balanced meals. With only 14mg of sodium, Waterchestnuts Chinese (matai) (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 3g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Waterchestnuts Chinese (matai) (Raw) delivers meaningful amounts of 8 different vitamins and minerals above 10% of daily value.

Calories97KCAL
Protein1.4G
Fat0.1G
Carbs23.9G
Fiber3G

Calorie Distribution

102kcal
  • Protein5%1.4 g
  • Fat1%0.1 g
  • Carbs94%23.9 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water73.5G
Energy97.0KCAL
Protein1.4G
Total lipid (fat)0.10G
Carbohydrate, by difference23.9G
Fiber, total dietary3.0G
Total Sugars4.8G
Cholesterol0MG
Vitamin C, total ascorbic acid4.0MG
Thiamin0.14MG
Riboflavin0.20MG
Niacin1.0MG
Vitamin B-60.33MG
Folate, total16.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)1.2MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)0.30UG
Calcium, Ca11.0MG
Iron, Fe0.06MG
Magnesium, Mg22.0MG
Phosphorus, P63.0MG
Potassium, K584MG
Sodium, Na14.0MG
Zinc, Zn0.50MG
Copper, Cu0.33MG
Manganese, Mn0.33MG
Selenium, Se0.70UG
Energy406kJ
Ash1.1G
Pantothenic acid0.48MG
Folic acid0UG
Folate, food16.0UG
Folate, DFE16.0UG
Choline, total36.2MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU0IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.03G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00.001G
SFA 12:00.003G
SFA 14:00.001G
SFA 16:00.02G
SFA 18:00.004G
Fatty acids, total monounsaturated0.002G
MUFA 16:10.001G
MUFA 18:10.001G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.04G
PUFA 18:20.03G
PUFA 18:30.01G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
waterchestnuts (36g)350.5g0g8.6g
cup slices (62g)600.9g0.1g14.8g

Scaled from Waterchestnuts Chinese (matai) (Raw)'s per-100g values using USDA portion data.

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Nutrient Highlights

  • Waterchestnuts Chinese (matai) (Raw) is a good source of Potassium (12% DV) — see top foods ranked by Potassium
  • Waterchestnuts Chinese (matai) (Raw) is a good source of Fiber (11% DV) — see top foods ranked by Fiber

Dietary Considerations

  • With 584mg of potassium per 100g, individuals on a renal diet should moderate their intake of Waterchestnuts Chinese (matai) (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Waterchestnuts Chinese (matai) (Raw) is naturally low in sodium at 14mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

Rankings Among 8,262 USDA Foods

  • Potassium: top 6% (#496 of 8,262)
  • Fiber: top 18% (#1,487 of 8,262)
  • Vitamin C: top 22% (#1,818 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories97
% Daily Value*
Total Fat 0.10G0%
Cholesterol 0MG0%
Sodium 14.0MG1%
Total Carbohydrate 23.9G9%
Dietary Fiber 3.0G11%
Total Sugars 4.8G
Protein 1.4G3%
Vitamin D 0UG0%
Calcium 11.0MG1%
Iron 0.06MG0%
Potassium 584MG12%

* 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.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170066.

View on USDA FoodData Central →