KetovoreWater Chestnut
Low oxalateVegetables
- Oxalate per serving · 1/2 cup
- ~7 mg
- Oxalate per 100 g
- 10 mg
LowModerateHighVery high
A serving of water chestnut (~7 mg) sits near the bottom of the scale.
A typical serving of water chestnut (1/2 cup) carries about 7 mg of dietary oxalate, or 10 mg per 100 g — low on a low-oxalate diet (low <10, moderate 10–25, high 25–50, very high >50 mg per serving).
Lower-oxalate swaps
Same role on the plate, a fraction of the oxalate.
Mushrooms~1 mgAshley Cucumber~2 mgCalifornia Early Garlic~2 mgBlaukosh Kohlrabi~3 mgAnaheim Chili Pepper~4 mgApollo Asparagus~4 mg
Water Chestnut varieties
10 common varieties — oxalate is driven by soil, maturity and prep far more than variety, so all estimate alike.
Aquatic Water ChestnutChinese Water ChestnutDwarf Water ChestnutEuropean Water ChestnutIndian Water ChestnutJapanese Water ChestnutMarsh Water ChestnutPygmy Water ChestnutSwamp Water ChestnutWild Water Chestnut
Seeded from published oxalate references. Values are estimates and vary by variety, soil, and preparation — a guide, not lab or medical values. Oxalate is tracked independently of carbs and the keto score.
Frequently asked
How much oxalate is in water chestnut?›
A typical serving of water chestnut (1/2 cup) has about 7 mg of dietary oxalate, or 10 mg per 100 g — low on a low-oxalate diet.
Is water chestnut high in oxalate?›
Water Chestnut is low in oxalate — fine to eat on most low-oxalate plans.
What are lower-oxalate alternatives to water chestnut?›
Lower-oxalate options include mushrooms (~1 mg), ashley cucumber (~2 mg), california early garlic (~2 mg), blaukosh kohlrabi (~3 mg).
Want your exact plate?
Snap your meal and the scanner reads its real oxalate load — and adds anything new to this database.
Oxalate estimates, not medical advice. Seeded from published oxalate references. Values vary by variety, soil, and preparation.
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