Are Water Chestnuts Keto Friendly?

Are Water Chestnuts Keto Friendly? 1

Water chestnuts are nutty, sweet inclusions to salads, stir-fries, and other popular dishes.

With their watery, light texture and crunchiness, it seems safe to think of these crisp veggies as keto-friendly. So, are water chestnuts Keto?

Continue reading to learn if you can incorporate them into your keto plan.

Are Water Chestnuts Keto Friendly?

Water Chestnuts contain two main components- carbohydrate molecules and water molecules. While we know that a Keto diet allows us to consume only 20g of carbs daily, how much carbohydrates are present in water chestnuts? And can we eat them while on a low-carb diet?

There are certain health benefits that you can get from water chestnuts. However, are the nutrients and the benefits worth the carbohydrates?

Learn about the nutritional profile of water chestnuts and answer the question, “Are water chestnuts keto?”

Nutrition facts of Water Chestnuts per 100g:



Net Carbohydrate

23.94 grams


1.4 grams


3 grams


0.1 grams



Water chestnuts also contain impressive amounts of Vitamin B6, Potassium, Copper, and Manganese. They are a popular low-calorie food because of their relatively high water content.

Dietary fibers in any kind of diet matter and water chestnuts provide 3g of it per serving.

However, these tubers have significant carbs content. In fact, almost all of the calories derive from starchy carbohydrates. That means water chestnuts will affect your blood sugar levels.

Eating a keto diet means limiting carb intake to 20g per day. And there are 24g of carbs in 100g or 3.5oz of water chestnuts.

So the bottom line is, even if water chestnuts are a good source of many useful nutrients, they are not a part of a keto plan.

When you are on a low-carb diet, you’ll want to get your nutritional benefits from some other nutrient-rich foods as water chestnuts may not be an ideal option.

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