Frozen Uncooked Rhubarb: A Nutritional Overview
Frozen uncooked rhubarb is a vibrant, tart vegetable that has found its place in countless kitchens for both savory and sweet applications. Whether it’s used in pies, jams, crumbles, or even savory sauces, rhubarb adds a unique flavor that is both refreshing and versatile. For those seeking a nutritious boost to their dishes, this frozen variety offers a healthy addition with numerous essential vitamins and minerals. Below is a detailed breakdown of its nutritional profile:
Nutritional Information for Frozen Uncooked Rhubarb (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 21.0 kcal |
| Protein | 0.55 g |
| Fat | 0.11 g |
| Saturated Fat | 0.029 g |
| Carbohydrates | 5.1 g |
| Fiber | 1.8 g |
| Sugar | 1.1 g |
| Calcium | 194.0 mg |
| Iron | 0.29 mg |
| Magnesium | 18.0 mg |
| Phosphorus | 12.0 mg |
| Potassium | 108.0 mg |
| Sodium | 2.0 mg |
| Zinc | 0.1 mg |
| Copper | 0.023 mcg |
| Manganese | 0.097 mg |
| Selenium | 1.1 mcg |
| Vitamin C | 4.8 mg |
| Thiamine (Vitamin B1) | 0.031 mg |
| Riboflavin (Vitamin B2) | 0.029 mg |
| Niacin (Vitamin B3) | 0.203 mg |
| Vitamin B6 | 0.025 mg |
| Folate | 8.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 5.0 mcg |
| Vitamin E | 0.27 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Frozen Uncooked Rhubarb
Frozen rhubarb is not only an incredibly flavorful ingredient but also packed with a range of nutrients beneficial for overall health. Here’s why you might want to include it in your next recipe:
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Low in Calories: With only 21 calories per 100g, frozen rhubarb is a great option for those looking to maintain a healthy weight or control calorie intake.
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Rich in Fiber: Rhubarb provides 1.8g of dietary fiber per 100g, which aids digestion and promotes a healthy gut. The fiber content also contributes to a sense of fullness, which can help with portion control.
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Packed with Calcium: A notable source of calcium (194mg per 100g), rhubarb supports strong bones and teeth, and plays a role in nerve and muscle function.
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Vitamin C: At 4.8mg per 100g, rhubarb is a good source of vitamin C, an essential nutrient for immune support and collagen formation.
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Antioxidants: While not listed in the table, rhubarb is also known for its antioxidant properties, thanks to compounds like anthocyanins, which help neutralize free radicals in the body.
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Minerals: The vegetable is a natural source of important minerals such as magnesium, potassium, and phosphorus, which support cardiovascular health, bone strength, and cellular function.
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Low in Sodium: With just 2.0mg of sodium per 100g, rhubarb is ideal for those looking to manage their sodium intake for better heart health.
Dietary Preferences
Frozen uncooked rhubarb is naturally free from common allergens such as gluten, dairy, and nuts, making it a suitable choice for those following gluten-free, dairy-free, or nut-free diets. Its versatility means it can be enjoyed by most people, whether you’re preparing a vegan pie or a savory rhubarb sauce for meats.
This low-calorie, high-nutrient food fits well into a variety of dietary preferences, including:
- Vegan: Perfect for plant-based diets as it contains no animal-derived ingredients.
- Low Carb: With only 5.1g of carbohydrates, rhubarb can be included in low-carb diets like keto, as long as it’s used in moderation.
- Diabetic-Friendly: Its low sugar content (1.1g per 100g) makes it a great choice for those managing their blood sugar levels.
How to Use Frozen Uncooked Rhubarb
Frozen rhubarb is incredibly easy to use and can be added directly to many recipes without the need for defrosting, making it a quick addition to smoothies, desserts, or even savory dishes. Here are some ideas for incorporating this frozen ingredient:
- Rhubarb Pie: A classic dessert that balances the tartness of rhubarb with a sweet filling. The frozen variety makes it easy to prepare without worrying about seasonal availability.
- Rhubarb Jam: For a homemade preserve, simmer frozen rhubarb with sugar and a splash of lemon juice for a tangy spread.
- Smoothies: Blend it into smoothies for an added burst of flavor and nutrients.
- Rhubarb Compote: Cook it down with a bit of sugar and cinnamon for a quick compote that pairs wonderfully with yogurt, pancakes, or oatmeal.
Conclusion
Frozen uncooked rhubarb offers a nutritious and versatile option for many types of recipes. With its low-calorie count, rich fiber, and valuable minerals, it’s a great addition to your pantry. Not only does it provide health benefits, but its tart, refreshing flavor can elevate both sweet and savory dishes alike. So, next time you spot frozen rhubarb in your local grocery store, donβt hesitate to grab a pack and experiment with this vibrant vegetable in your cooking. Whether you’re making a classic pie, a zesty sauce, or a simple fruit compote, frozen rhubarb brings a nutritious and delicious twist to your culinary creations.
