Ber vs Water Chestnut

Per 100 g, Ber has 49 kcal and 1.3 g protein, while Water Chestnut has 96 kcal and 0.9 g protein.

Ber

49
kcal per 100 g
1.3 g protein

Water Chestnut

96
kcal per 100 g
0.9 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Ber Water Chestnut Difference
Calories Fewer calories for the same weight 49 kcal better 96 kcal 49%
Protein More protein helps with fullness and muscle 1.3 g better 0.9 g 31%
Carbs Lower carbs suits low-carb and diabetic diets 9.4 g better 21.5 g 56%
Fat Lower fat means lower calorie density 0.3 g better 0.4 g 25%
Fiber More fibre improves fullness and digestion 3.7 g better 3 g 19%
Sugar Less sugar means a gentler blood-sugar response 8.3 g 1.9 g better 77%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Ber

Ber is the lighter choice at 49 kcal per 100 g against 96 for Water Chestnut — about 49% fewer calories for the same weight on your plate. That does not make Water Chestnut a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Ber

Ber is the stronger protein source, with 1.3 g per 100 g against 0.9 g for Water Chestnut. To match that from Water Chestnut you would have to eat roughly 1.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Ber vs Water Chestnut — common questions

Water Chestnut has more calories — about 96 kcal per 100 g compared with 49 kcal for Ber.

Ber has more protein — 1.3 g per 100 g against 0.9 g for Water Chestnut.

Ber is the lighter choice at 49 kcal per 100 g against 96 for Water Chestnut — about 49% fewer calories for the same weight on your plate. That does not make Water Chestnut a bad food; it means the portion has to be smaller to fit the same calorie budget.

Ber is the stronger protein source, with 1.3 g per 100 g against 0.9 g for Water Chestnut. To match that from Water Chestnut you would have to eat roughly 1.4 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 145 kcal and 2.2 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Ber has the edge, mainly on calorie density. Per 100 g, Ber has 49 kcal and 1.3 g protein, while Water Chestnut has 96 kcal and 0.9 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Ber nutrition & serving sizes
Full Water Chestnut nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.