Vegetable

How much fiber is in water chestnuts?

Water Chestnuts have 1.8 g of fiber per 1/2 cup sliced (70 g). That is 6% of the 28 g daily value and a moderate amount for a vegetable. Per 100 g it works out to 2.6 g, which rank 39 of 60 vegetables in the FiberUp database. About 22% of that fiber is soluble and 78% insoluble. It would take 14 servings to reach the 25 g adequate intake for women and 22 for the 38 g for men. Source: USDA FoodData Central.

By Anthony Calise, maker of FiberUp. Data checked October 2026.

1.8g

per 1/2 cup sliced

2.6g

per 100 g

daily value

#39of 60

vegetables

Soluble vs insoluble

Soluble 0.4g 22% Insoluble 1.4g 78%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About water chestnuts and fiber

A half cup of sliced water chestnuts provides 1.8 grams of fiber and stays crunchy after cooking. They are low FODMAP and common in stir-fries.

Counts toward plant diversityLow FODMAP at this serving

How water chestnuts compares to other vegetables

Per typical serving. The highest vegetable in the database is artichoke at 6.9 g.

Food	Serving	Fiber	Per 100 g	% DV
Cherry Tomatoes	1 cup	1.8 g	1.2 g	6%
Hearts of Palm	1/2 cup	1.8 g	2.5 g	6%
Peeled Potato	1 medium	1.8 g	1.3 g	6%
Water Chestnuts	1/2 cup sliced	1.8 g	2.6 g	6%
Bok Choy	1 cup cooked	1.7 g	1 g	6%
Carrot	1 medium	1.7 g	2.8 g	6%
Snap Peas	1 cup	1.6 g	2.5 g	6%

All 60 vegetables ranked by fiber

Servings to reach a daily goal

14×

servings of water chestnuts to reach 25 g, the adequate intake for adult women

22×

servings of water chestnuts to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for water chestnuts

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Waterchestnuts, chinese, (matai), raw	3 g	–	–
Waterchestnuts, chinese, canned, solids and liquids	2.5 g	–	–

Frequently asked questions

How much fiber is in water chestnuts?

1/2 cup sliced of water chestnuts, about 70 grams, contains 1.8 grams of dietary fiber. That is 2.6 grams of fiber per 100 grams and 6% of the 28 gram daily value.

Are water chestnuts high in fiber?

Not especially. Water Chestnuts have 1.8 g per serving, which ranks 39 of 60 vegetables in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.

Is the fiber in water chestnuts soluble or insoluble?

About 22% of the fiber in water chestnuts is soluble (0.4 g) and 78% is insoluble (1.4 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of water chestnuts would reach a daily fiber goal?

It would take about 14 servings to reach 25 g (the adequate intake for adult women) and 22 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.