Cardoon (Raw)
Cardoon, a member of the thistle family, is a versatile vegetable that boasts numerous health benefits. Raw cardoon is rich in essential nutrients, making it an excellent addition to a balanced diet. Often used in Mediterranean cuisine, this vegetable can be enjoyed in salads or as part of a cooked dish. Below is the detailed nutritional breakdown and information for raw cardoon:
Nutritional Information for Raw Cardoon (per 100g):
Nutrient | Amount |
---|---|
Energy | 17 kcal |
Protein | 0.7 g |
Fat | 0.1 g |
Saturated Fat | 0.011 g |
Carbohydrates | 4.07 g |
Fiber | 1.6 g |
Sugars | 0.0 g |
Calcium | 70 mg |
Iron | 0.7 mg |
Magnesium | 42 mg |
Phosphorus | 23.0 mg |
Potassium | 400 mg |
Sodium | 170 mg |
Zinc | 0.17 mg |
Copper | 0.231 mcg |
Manganese | 0.256 mg |
Selenium | 0.2 mcg |
Vitamin C | 2.0 mg |
Thiamine (B1) | 0.02 mg |
Riboflavin (B2) | 0.03 mg |
Niacin (B3) | 0.3 mg |
Vitamin B6 | 0.116 mg |
Folate | 68 mcg |
Vitamin B12 | 0.0 mcg |
Vitamin A | 0.0 mcg |
Vitamin E | 0.0 mg |
Vitamin D2 | 0.0 mcg |
Allergen Information:
Cardoon is naturally free from common allergens like gluten, dairy, and nuts, making it a safe choice for individuals with food sensitivities. However, as it is a member of the thistle family, those with allergies to other plants in this family (such as artichokes or sunflowers) should exercise caution.
Dietary Preferences:
- Vegan: Cardoon is entirely plant-based, making it suitable for vegan diets.
- Vegetarian: This vegetable is also perfect for vegetarians.
- Low in Calories: At just 17 kcal per 100 grams, cardoon is an excellent option for low-calorie diets.
- Low Fat: With minimal fat content (only 0.1g per 100g), it can be enjoyed in various dishes without adding significant fat.
- Gluten-Free: Cardoon is naturally gluten-free, making it an ideal food for those with gluten sensitivities or celiac disease.
Health Benefits:
Raw cardoon is a source of vital minerals, including calcium, magnesium, potassium, and phosphorus, which are essential for bone health, muscle function, and overall cellular processes. The presence of fiber promotes digestive health, while antioxidants like Vitamin C help in strengthening the immune system. Its low calorie and high fiber content make it a perfect food choice for those looking to maintain a healthy weight.
Cooking Tips:
- Cardoon can be eaten raw, though it is often prepared by peeling and cooking to reduce its natural bitterness.
- To prevent oxidation and browning when slicing, immediately place the cut cardoon in water with lemon juice or vinegar.
- It can be incorporated into salads, soups, or as an accompaniment to main dishes.
Conclusion:
Cardoon is a low-calorie, nutrient-dense vegetable that offers an array of health benefits. Whether used in raw form or cooked, it makes a valuable addition to any meal. With its mild flavor and numerous dietary advantages, raw cardoon is a fantastic option for health-conscious individuals looking to diversify their culinary options.