Fresh Water Chestnut (Singhara)
per real serving, not per 100 g
What 1 small bowl carries
96kcal
1 small bowl — taken as 100 g — carries about 96 calories, with 0.9 g protein, 21.5 g carbohydrate and 0.4 g fat.
Per 100 g: 96 kcal ਅਤੇ 0.9 g protein.
ਸਰੋਤ·Indian Food Composition Tables 2017 (ICMR–NIN) — food code F016, Water Chestnut (Hindi and Marathi shingara)·verified·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Assumed: 1 small bowl ≈ 100 g — the fresh fruit, boiled and peeled.
Fresh Water Chestnut (Singhara) by portion
Everything scales linearly from the 100 g serving. If your portion is bigger, so is the number.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 × 1 small bowl | 100 g | 96 kcal | 0.9 g | 21.5 g | 0.4 g | 3.0 g |
| 2 × 1 small bowl | 200 g | 192 kcal | 1.8 g | 43.0 g | 0.8 g | 6.0 g |
| 3 × 1 small bowl | 300 g | 288 kcal | 2.7 g | 64.5 g | 1.2 g | 9.0 g |
| Per 100 g | 100 g | 96 kcal | 0.9 g | 21.5 g | 0.4 g | 3.0 g |
Carbohydrate is available carbohydrate; fibre is listed separately and is in neither the carbohydrate column nor the energy figure. Energy is reconciled against 4P + 4C + 9F on every build.
Verified: Indian Food Composition Tables 2017 (ICMR–NIN) — food code F016, Water Chestnut (Hindi and Marathi shingara). Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Source.
Read this with it: IFCT records the botanical name on this row as Eleocharis dulcis, which is the Chinese water chestnut, while Indian singhara is Trapa natans. A 2024 analysis of Trapa natans itself — Rehman, Khan, Sohaib and Rehman, Foods, volume 13, article 1883 — gives the green variety at 112.8 kcal with 1.7 g protein and 0.65 g fat per 100 g. IFCT is used here because it is the Indian table and it explicitly labels this row singhara; the Trapa figure is the honest alternative and it is higher.
How fresh water chestnut (singhara) is counted here
- The serving is the portion this food is actually eaten in — 1 small bowl, taken as 100 g — not an anonymous 100 g.
- Composition is read off a named row: Indian Food Composition Tables 2017 (ICMR–NIN) (food code F016, Water Chestnut (Hindi and Marathi shingara)), and the label on that row is printed above rather than hidden.
- Carbohydrate is available carbohydrate. Where a source publishes carbohydrate by difference, the fibre is subtracted here and the subtraction is stated.
- Energy is reconciled against Atwater factors on every build; a value that disagrees with its own macros does not ship.
serving kcal = 96 kcal/100 g × (100 g ÷ 100) = 96 kcal check = 4·P + 4·C + 9·F (±15%, ±20% high-fibre)
Where it sits on a fasting plate
Among the 11 entries in vrat flours & grains on this site, fresh water chestnut (singhara) ranks 10 of 11 for energy density at 96 kcal per 100 g.
Protein supplies only 4% of its energy. Most of the vrat food list looks like this, which is exactly why ਵਰਤ ਦੌਰਾਨ ਪ੍ਰੋਟੀਨ is the guide people need most.
It sits mid-range for energy density, so a measured portion behaves predictably.
ਸਵਾਲ
Is fresh water chestnut (singhara) eaten during a vrat?
ਬਹੁਤੇ ਘਰਾਂ ਵਿੱਚ ਇਹ ਆਮ ਤੌਰ ਉੱਤੇ ਫਲਾਹਾਰ ਵਰਤ ਦੌਰਾਨ ਖਾਧਾ ਜਾਂਦਾ ਹੈ। ਰੀਤਾਂ ਪਰਿਵਾਰ, ਇਲਾਕੇ ਅਤੇ ਭਾਈਚਾਰੇ ਮੁਤਾਬਕ ਵੱਖਰੀਆਂ ਹੁੰਦੀਆਂ ਹਨ — ਇੱਥੇ ਉਹ ਦੱਸਿਆ ਗਿਆ ਹੈ ਜੋ ਆਮ ਹੈ, ਨਾ ਕਿ ਜੋ ਜ਼ਰੂਰੀ ਹੈ।
How many calories are in 1 small bowl of fresh water chestnut (singhara)?
About 96 kcal for 1 small bowl, taken as 100 g (the fresh fruit, boiled and peeled). That is 0.9 g protein, 21.5 g carbohydrate and 0.4 g fat. Per 100 g it carries 96 kcal.
Is fresh water chestnut (singhara) filling, or just energy?
Protein supplies only about 4% of its energy, so treat it as fuel rather than as something that will keep you full. Fibre is moderate at 3.0 g per 100 g. On a vrat that matters more than usual, because so much of the permitted food list is rapidly digested starch.
Similar foods
ਸਰੋਤ·Published vrat traditions + IFCT 2017·observance accounts and food composition·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
Practices are described as commonly observed; customs differ by family, region, community and sampradaya, and this site is not an authority on any of them. Food values come from the Indian Food Composition Tables 2017 (ICMR–NIN), the older ICMR–NIN tables, USDA FoodData Central, named composition studies and the shared ThaliFacts dataset, reconciled against Atwater factors on every build. Which source applies to which food is listed per food, and every source carries the date it was last checked. General information only — not medical or religious guidance. Fasting is not safe for everyone, particularly during pregnancy or with diabetes or other conditions. Speak to a doctor first.
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