Singhara in Winter: The Crunchy Water Chestnut That Nourishes and Refreshes

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Mahvish Chishtie

In Pakistan, winter brings its own quiet gifts, including seasonal foods that feel both traditional and timely. One of the most loved is singhara, the water chestnut, sold fresh in heaps at markets and often enjoyed boiled, lightly salted, or added to familiar winter snacks.

While many of us grew up eating it simply because it tastes good, singhara also deserves attention as a nourishing, water wise food that fits naturally into healthier winter eating.

Water chestnuts are not “nuts” in the usual sense. They are the edible part of an aquatic plant, prized for their crisp texture and mild sweetness. Nutritionally, they are surprisingly light yet satisfying. A typical 100 gram serving has about 97 calories, almost no fat, and provides fiber along with important minerals such as potassium. Fiber supports digestive regularity and helps us feel fuller for longer, which can be especially useful in winter when we tend to snack more. Potassium supports normal muscle and nerve function and plays an important role in healthy blood pressure regulation.

Singhara is also valued because it contains antioxidant compounds. Nutrition summaries note that water chestnuts provide antioxidants that help protect the body from oxidative stress, which is linked with chronic disease processes. A scientific review of Trapa species, which includes singhara, also discusses its nutritional profile and traditional use as a nourishing food, including use as flour when dried. In South Asian kitchens, that flour is familiar in many households as a gluten free option for certain recipes, and it is a reminder that Indigenous and local food traditions often include practical adaptations for different needs and seasons.

At the same time, it is worth keeping our health guidance grounded and accurate. Water chestnuts are a starchy food, so portion size still matters, especially for people managing blood sugar. Some sources discuss a “low glycemic” potential, particularly for water chestnut flour products, but overall glycemic index data for water chestnuts is not straightforward in the scientific literature. The simplest approach is the most reliable one: enjoy singhara as part of a balanced plate, not as an unlimited snack.

A practical safety note also matters. Because singhara is an aquatic plant, it should be washed well and eaten cooked, not raw or undercooked. Medical references note that intestinal fluke infection can be acquired by eating aquatic plants or drinking contaminated water, so proper washing and cooking are sensible precautions.

In a season when many Pakistanis struggle with rising food costs and rising stress, singhara offers something beautifully ordinary: a local, seasonal, culturally familiar food that supports hydration, digestion, and micronutrient intake without relying on imported trends. Enjoy it boiled, add it to chaat in moderation, or use singhara flour thoughtfully in home cooking. The healthiest traditions are often the ones that are simple, seasonal, and shared.

Nutrient summary

Because “water chestnut” can refer to different plants, the most honest way to summarize nutrients is to show a simple snapshot from two commonly cited references.

A) Common nutrition label style snapshot, raw Chinese water chestnut, per 100 g

• Calories: ~97 kcal

• Carbohydrate: ~24 g

• Protein: ~1.4 g

• Fat: ~0.1 g

• Often highlighted micronutrients include potassium and vitamin B6.

  
  

B) Singhara (water caltrop, Trapa bispinosa) reported in a scientific review, fresh fruit, per 100 g

• Energy: ~115.5 kcal

• Carbohydrate: ~22.3%

• Protein: ~4.4%

• Fiber: ~2.05%

• Fat: ~0.65%

• Minerals (per 100 g): calcium ~32 mg, iron ~1.4 mg, phosphorus ~121 mg

  
  

How to use this summary in daily life

• If you are eating fresh, boiled singhara in Pakistan, treat it as a wholesome, starchy winter food, satisfying with moderate portions.

• If you use singhara flour, remember it is more concentrated than fresh singhara, so portion size matters even more.