Chrysanthemum Garland (Cooked, Boiled, Drained, Without Salt)
Chrysanthemum garland, a leafy green vegetable widely used in various cuisines, is not only known for its unique flavor and texture but also for its impressive nutritional profile. When cooked, boiled, and drained without salt, this nutrient-rich green provides a healthy option for a variety of dietary preferences. Below is a detailed breakdown of its nutritional content, making it an excellent choice for those looking to incorporate more plant-based nutrients into their meals.
Nutritional Information per 100g
| Nutrient | Amount | Description |
|---|---|---|
| Energy (kcal) | 20.0 | Low-calorie content makes it a perfect addition to weight-conscious diets. |
| Protein (g) | 1.64 | Provides a small but meaningful amount of plant-based protein. |
| Total Fat (g) | 0.09 | Extremely low fat content, with virtually no saturated fats (0.022 g). |
| Carbohydrates (g) | 4.31 | Contains slow-digesting carbs for steady energy release. |
| Dietary Fiber (g) | 2.3 | A good source of fiber, supporting digestive health and satiety. |
| Sugars (g) | 2.01 | Naturally occurring sugars add a mild sweetness. |
| Calcium (mg) | 69.0 | Supports bone health and vital functions such as muscle contractions. |
| Iron (mg) | 3.74 | Provides a significant amount of iron, essential for red blood cell formation. |
| Magnesium (mg) | 18.0 | Contributes to muscle and nerve function as well as bone health. |
| Phosphorus (mg) | 43.0 | Plays a role in bone formation and energy metabolism. |
| Potassium (mg) | 569.0 | High potassium content supports heart health and electrolyte balance. |
| Sodium (mg) | 53.0 | Naturally low sodium makes it suitable for low-sodium diets. |
| Zinc (mg) | 0.2 | Supports immune function and cell repair. |
| Copper (mg) | 0.133 | Essential for iron absorption and the formation of red blood cells. |
| Manganese (mg) | 0.355 | Plays a role in bone formation and antioxidant defense. |
| Selenium (mcg) | 0.3 | Contains trace amounts for maintaining thyroid function. |
| Vitamin C (mg) | 23.9 | Boosts immunity and promotes skin health through antioxidant properties. |
| Thiamin (B1) (mg) | 0.021 | Helps convert food into energy for daily activities. |
| Riboflavin (B2) (mg) | 0.16 | Contributes to energy production and skin health. |
| Niacin (B3) (mg) | 0.72 | Plays a role in metabolism and maintaining healthy skin. |
| Vitamin B6 (mg) | 0.118 | Supports brain health and red blood cell production. |
| Folate (mcg) | 50.0 | Crucial for cell growth and DNA synthesis, especially during pregnancy. |
| Vitamin B12 (mcg) | 0.0 | Does not contain B12, making it an excellent vegan-friendly food choice. |
| Vitamin A (mcg) | 129.0 | Contributes to healthy vision, immune function, and skin. |
| Vitamin E (mg) | 2.5 | Acts as a potent antioxidant, protecting cells from damage. |
| Vitamin D2 (mcg) | 0.0 | Does not contain Vitamin D; pair with fortified foods or sun exposure for more. |
Allergen Information
Chrysanthemum garland is naturally free from common allergens like gluten, dairy, nuts, soy, and eggs. However, individuals with specific sensitivities to chrysanthemum or related plants in the Asteraceae family should exercise caution.
Dietary Preferences
- Vegan & Vegetarian: Completely plant-based, making it ideal for vegan and vegetarian diets.
- Low-Calorie: Low in calories, perfect for weight management.
- Low-Sodium: Naturally low sodium content makes it suitable for heart-healthy and low-sodium diets.
- Gluten-Free: Naturally gluten-free, safe for those with celiac disease or gluten intolerance.
- Diabetic-Friendly: Low in sugar and carbohydrates, it is a great option for managing blood sugar levels.
Culinary Use & Advice
Chrysanthemum garland has a slightly bitter, earthy flavor that complements soups, stir-fries, and salads. To retain its nutrients and vibrant color, avoid overcookingโlight boiling or steaming is ideal. Pair it with other nutrient-dense ingredients like tofu, sesame seeds, or lean proteins for a balanced meal.
For storage, keep the greens in a plastic bag in the refrigerator to maintain freshness for up to 3 days. Rinse thoroughly before use to remove any dirt or impurities.
Conclusion
Incorporating chrysanthemum garland into your meals offers a wealth of nutrients that support overall health while adding a unique flavor profile to your dishes. With its low-calorie content and robust micronutrient composition, it is a versatile ingredient that fits seamlessly into various dietary patterns, from vegan to heart-healthy lifestyles. Add this powerhouse green to your culinary repertoire for a vibrant, nutrient-packed meal option!
