Vegetables • Deep Nutrition Analytics
Waterchestnuts, chinese, (matai), raw
As a recognized vegetables, Waterchestnuts, chinese, (matai), raw delivers 97 calories per 100g, with energy primarily anchored by carbohydrates (23.9g) to support daily activity. On the micronutrient spectrum, it provides a strong 36% DV of Copper (0.326 mg) per 100g. Delivering 20.9g of net carbs and 1.4g of protein per 100g, it provides reliable nutritional transparency for balanced meal design.
- Protein
- 1.4 g
- Carbohydrates
- 23.9 g
- Fat
- 0.1 g
- Fiber
- 3 g
Produce Profile: Hydration & Micronutrients
Waterchestnuts, chinese, (matai), raw provides natural botanical nutrition with 97 calories per 100g. Providing 3g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Potassium Rich
Supplies 584 mg of dietary potassium (12% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Calorie-Conscious Profile
With an energy density of 1 kcal/g (97 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carbohydrate, by difference | 23.9 g |
| Total Sugars | 4.8 g |
| Energy | 97 kcal |
| Energy | 406 kJ |
| Protein | 1.4 g |
| Fiber, total dietary | 3 g |
| Total lipid (fat) | 0.1 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.3 mg |
| Vitamin B6 | 0.3 mg |
| Manganese | 0.3 mg |
| Potassium | 584 mg |
| Vitamin E | 1.2 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (phylloquinone) | 0.3 µg |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin C, total ascorbic acid | 4 mg |
| Vitamin B-6 | 0.3 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.1 mg |
| Magnesium, Mg | 22 mg |
| Phosphorus, P | 63 mg |
| Sodium, Na | 14 mg |
| Copper, Cu | 0.3 mg |
| Manganese, Mn | 0.3 mg |
| Calcium, Ca | 11 mg |
| Potassium, K | 584 mg |
| Zinc, Zn | 0.5 mg |
| Selenium, Se | 0.7 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| SFA 10:0 | 0 g |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0 g |
| Fatty acids, total saturated | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| Folate, DFE | 16 µg |
| Choline, total | 36.2 mg |
| Folate, food | 16 µg |
| Ash | 1.1 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 16 µg |
| Water | 73.5 g |
| Niacin | 1 mg |
| Pantothenic acid | 0.5 mg |
Serving calculator
Common serving sizes
- waterchestnuts36 g
- cup slices62 g
Compare Waterchestnuts, chinese, (matai), raw with Category Peers
Yautia (tannier), raw vs Waterchestnuts, chinese, (matai), raw
Compared to Yautia (tannier), raw, Waterchestnuts, chinese, (matai), raw has 1% more carbohydrates and 1% lower calories per 100g.
Corn, sweet, yellow, frozen, kernels on cob, unprepared vs Waterchestnuts, chinese, (matai), raw
Compared to Corn, sweet, yellow, frozen, kernels on cob, unprepared, Waterchestnuts, chinese, (matai), raw has 2% more carbohydrates and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Waterchestnuts, chinese, (matai), raw?
A standard 100-gram serving of Waterchestnuts, chinese, (matai), raw contains 97 calories (406 kJ), alongside 1.4g of protein, 23.9g of carbohydrates, and 0.1g of fat.
In common serving sizes:- 36g (waterchestnuts): ~35 kcal
- 62g (cup slices): ~60 kcal
Is Waterchestnuts, chinese, (matai), raw suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 20.9g of net carbs per 100g (23.9g total carbs minus 3g fiber), consuming Waterchestnuts, chinese, (matai), raw will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Waterchestnuts, chinese, (matai), raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Waterchestnuts, chinese, (matai), raw are:
- Copper: 0.326 mg (36% of your daily value)
- Vitamin B6: 0.328 mg (19% of your daily value)
- Manganese: 0.331 mg (14% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170066).