If you are looking for a low-calorie, crunchy addition to your meals, you may want to consider adding 1 ounce of canned water chestnuts to your diet. With only 14 calories per serving, this root vegetable adds an interesting texture to salads, stir-fries, and other dishes.

Water chestnuts are also a good source of fiber, potassium, and copper. In fact, one serving of canned water chestnuts provides 3% of the daily value for fiber and 6% of the daily value for potassium. Additionally, water chestnuts are low in fat and sodium, making them a healthy choice for anyone looking to reduce their salt intake.

In this article, we'll take a closer look at the nutritional benefits of water chestnuts, how to use them in recipes, and potential side effects to keep in mind.

Water Chestnuts Nutritional Facts

Water chestnuts are a low-calorie, high-fiber food that can help support overall health. Here are the nutritional facts for one ounce of canned water chestnuts:

• calories: 14
• Carbohydrates: 3 grams
• Fiber: 0.7 grams
• Protein: 0.3 grams
• Potassium: 165 milligrams (6% DV)
• Copper: 0.1 milligrams (3% DV)

Benefits of Eating Water Chestnuts

Water chestnuts offer a number of health benefits due to their high fiber and nutrient content. Here are some of the benefits of eating water chestnuts:

• May help with digestion: The fiber in water chestnuts can help promote bowel regularity and prevent constipation.
• Can lower blood pressure: The potassium in water chestnuts can help relax blood vessels and reduce blood pressure levels.
• May promote weight loss: Because water chestnuts are low in calories and high in fiber, they can help reduce overall calorie intake and promote feelings of fullness.
• May reduce inflammation: The antioxidants and anti-inflammatory compounds found in water chestnuts may help reduce the risk of chronic diseases, such as heart disease and cancer.

How to Use Water Chestnuts in Recipes

Canned water chestnuts are a versatile ingredient that can be used in a variety of recipes. Here are some ideas for incorporating water chestnuts into your meals:

• Add to stir-fries: Water chestnuts add a satisfying crunch to stir-fried vegetables and meats.
• Mix into salads: Add canned water chestnuts to green salads for extra texture and flavor.
• Use as a pizza topping: Water chestnuts make an unexpected but delicious pizza topping.
• Include in sandwiches: Add sliced water chestnuts to sandwiches or wraps for an extra crunch.

Water Chestnuts vs Other Vegetables

Water chestnuts are a unique root vegetable that offer some nutritional benefits not found in other vegetables. Here are some of the ways that water chestnuts compare to other popular vegetables:

• Lower in calories than potatoes and sweet potatoes
• Higher in fiber than carrots and onions
• Lower in sodium than canned corn and green beans
• Higher in potassium than canned peas and carrots
• Lower in carbohydrates than canned beets and carrots

How to Store Canned Water Chestnuts

Canned water chestnuts can be stored for several months in a cool pantry or cupboard. After opening, the remaining water chestnuts should be stored in an airtight container in the refrigerator for up to a week.

Potential Side Effects of Eating Water Chestnuts

While water chestnuts are generally safe for most people to eat, there are some potential side effects to keep in mind. These include:

• Allergic reactions: Some people may be allergic to water chestnuts, particularly if they also have a latex allergy.
• Gas and bloating: Because water chestnuts are high in fiber, they can cause gas and bloating in some people.

Interesting Facts about Water Chestnuts

Here are some fun facts about water chestnuts:

• Despite their name, water chestnuts are not nuts but rather the bulb-like roots of a water plant.
• Water chestnuts grow in muddy or marshy areas and can be found in parts of Asia, Africa, and Australia.
• Water chestnuts have been used in traditional Chinese medicine to treat ailments such as coughs and colds.

Water Chestnuts Recipes to Try

Ready to incorporate water chestnuts into your cooking? Here are some recipes to get you started:

• Water Chestnut and Bacon Appetizers
• Asian Chicken Salad with Water Chestnuts
• Spicy Beef and Broccoli Stir-Fry
• Crispy Fried Water Chestnuts (see recipe below)

Water Chestnuts in Asian Cuisine

Water chestnuts are a common ingredient in many Asian dishes, particularly Chinese and Thai food. In Chinese cuisine, water chestnuts are often used in stir-fries, soups, and dim sum dishes. In Thai cuisine, water chestnuts are used in spicy salads and curries.

Crispy Fried Water Chestnuts Recipe

Here's a recipe for crispy fried water chestnuts that makes a delicious and crunchy appetizer or snack:

• 1 can (8 oz) whole water chestnuts, drained and rinsed
• 1/4 cup all-purpose flour
• 1/4 tsp garlic powder
• 1/4 tsp paprika
• 1/4 tsp salt
• 1/4 cup milk
• 1 cup seasoned bread crumbs
• Oil for frying

1. Heat oil in a deep skillet or fryer to 375 degrees F.
2. In a small bowl, mix together flour, garlic powder, paprika, and salt. In another bowl, whisk together milk and egg.
3. Dip water chestnuts in flour mixture, then in egg mixture, and finally in bread crumbs.
4. Working in batches, fry the coated water chestnuts in the hot oil until golden brown, about 2-3 minutes. Drain on paper towels and serve with your favorite dipping sauce.