Nutritional Facts of Stir Fried Water Chestnuts, Calories in Stir Fried Water Chestnuts

by Tarla Dalal
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How many calories does one serving of Stir Fried Water Chestnuts have?

One serving of Stir Fried Water Chestnuts gives 106 calories. Out of which carbohydrates comprise 68 calories, proteins account for 14 calories and remaining calories come from fat which is 24 calories. One serving of Stir Fried Water Chestnuts provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Stir fried water chestnuts recipe | healthy water chestnut stir fry | garlic water chestnut stir fry | Indian fresh water chestnut stir fry is a quick fix fare which is sure to appease you with its appearance and flavour. Learn how to make water chestnut stir fry.

To make stir fried water chestnuts, heat the olive oil in a broad non-stick pan, add the water chestnuts and chilli flakes and sauté on a medium flame for 2 to 3 minutes. Add the garlic, salt and pepper, mix well and cook on a medium flame for 1 to 2 minutes, while stirring continuously. Serve immediately.

For water chestnut lovers, this Indian fresh water chestnut stir fry is the best way to eat them clean and healthy as they are stir fried in little olive oil with garlic and chilli flakes. The garlic and chilli flakes coat the water chestnuts really well to give a nice garlic flavour.


With 106 calories and 2.2 g of fibre, this is a wiser snack option than deep fried foods which are otherwise loaded with fats. The use of olive oil makes it a tad more healthier as the MUFA (mono unsaturated fatty acids) in it is beneficial for the heart and to keep inflammation at bay.

Opt for this healthy water chestnut stir fry as a snack or even as a light dinner. A bowl of soup with this stir-fry will make a complete nourishing and satisfying fare.

Tips for stir fried water chestnuts. 1. When choosing fresh water chestnuts, look for firm ones with an unwrinkled skin and no soft spots - otherwise when you peel the water chestnut you may find it has softened and turned mushy. 2. Saute them on a medium to high flame and not slow flame. By cooking them on a slow flame, you might lose its crunch. 3. Serving immediately is also important to enjoy its freshly cooked flavours and texture.

Is Stir Fried Water Chestnuts healthy?

Yes, this is healthy.

Let's understand the ingredients.

Benefits of Waterchestnut, Singhada

Water chestnut is not so high calorie vegetable with some amounts of protein and almost negligible fat. Their high fibre count makes them a suitable of choice for weight watchers. However, its carb count should also be considered. The low sodium and high potassium content is beneficial for those with high blood pressure. The flavonoids present in water chestnuts are considered to be beneficial to the heart and some studies have shown that it can prevent cancer too!

These flavonoids are antioxidants which can also help ward off free radicals from the body and reduce oxidative stress. Traditionally, this vegetable is also known to increase fertility in men by enhancing their sperm count. Small amounts of B vitamins along with the antioxidants it possesses can also be beneficial for your skin and hair.

Olive Oil : Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possess polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures. Note that its a fat at the end of the day so don't consume too much. Read the super article of  which oil is the healthiest, avoid vegetable oil

Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic

Benefits of Black Pepper ( kali mirch) : Black pepper has been identified to stimulate the digestive juices and enzymes in the gut thus lending a helping hand in maintaining digestive health. The antibacterial nature of black pepper helps to relieve cold and cough, especially when black pepper is ground and mixed with honey and consumed. kali mirch may help in maintaining normal blood sugar levels as it improves insulin sensitivity. So diabetics and weight watchers with high blood sugar levels both can benefit from black pepper. Kalimich is known to boost metabolism and promote fat cell breakdown. Yes, the piperine in it may help you overcome obesity, weight loss. See detailed benefits of black pepper, kali mirch.

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and over weight individuals have Stir Fried Water Chestnuts ?

Yes, this recipe is good for diabetics, heart and weight loss. Water chestnut is not so high calorie vegetable with some amounts of protein and almost negligible fat. Their high fibre count makes them a suitable of choice for weight watchers. For diabetics to eat in limited amount.

Can healthy individuals have Stir Fried Water Chestnuts ?

Yes. Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA.

One serving of Stir Fried Water Chestnuts is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

2. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium.

3. Phosphorus Phosphorous works closely with calcium to build bones. 

How to burn 106 calories that come from Stir Fried Water Chestnuts?

Walking (6 kmph) = 32 mins
Running (11 kmph) = 11 mins
Cycling (30 kmph) = 14 mins
Swimming (2 kmph) = 18 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy106 cal5%
Protein3.4 g6%
Carbohydrates17 g6%
Fiber2.2 g9%
Fat2.7 g4%
Cholesterol0 mg0%
Vitamin A8.7 mcg0%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C6.6 mg16%
Vitamin E1.2 mg8%
Folic Acid (Vitamin B9)0.4 mcg0%
Calcium14.6 mg2%
Iron1 mg5%
Magnesium52.3 mg15%
Phosphorus109.3 mg18%
Sodium0.1 mg0%
Potassium2.2 mg0%
Zinc0 mg0%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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