Kanpyo (Dried Gourd Strips) – Nutritional Information
Kanpyo, also known as dried gourd strips, is a unique ingredient commonly used in Japanese cuisine, particularly in sushi rolls. These thin, dried strips of gourd have a mild, slightly sweet flavor and are prized for their nutritional benefits. Rich in dietary fiber, minerals, and antioxidants, kanpyo is a great addition to a variety of dishes, from soups to salads, and even as a filling for sushi.
Below is a detailed breakdown of the nutritional profile of kanpyo:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 258 kcal |
| Protein | 8.58 g |
| Total Fat | 0.56 g |
| Saturated Fat | 0.045 g |
| Carbohydrates | 65.03 g |
| Dietary Fiber | 9.8 g |
| Sugars | 0.0 g |
| Calcium | 280 mg |
| Iron | 5.12 mg |
| Magnesium | 125 mg |
| Phosphorus | 188 mg |
| Potassium | 1582 mg |
| Sodium | 15 mg |
| Zinc | 5.86 mg |
| Copper | 0.433 mcg |
| Manganese | 1.137 mg |
| Selenium | 2.6 mcg |
| Vitamin C | 0.2 mg |
| Thiamin (B1) | 0.0 mg |
| Riboflavin (B2) | 0.044 mg |
| Niacin (B3) | 2.9 mg |
| Vitamin B6 | 0.532 mg |
| Folate (B9) | 61 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Kanpyo is a plant-based ingredient and is typically safe for most individuals, including those following vegetarian and vegan diets. It does not contain common allergens such as gluten, dairy, or nuts. However, always check packaging labels to ensure no cross-contamination with other allergens during processing.
Dietary Preferences
- Vegan: Kanpyo is plant-based, making it suitable for vegan diets.
- Vegetarian: This ingredient is vegetarian-friendly and can be included in any vegetarian meal.
- Gluten-Free: Naturally gluten-free, kanpyo can be a good option for individuals with gluten sensitivities.
- Low in Fat: With only 0.56g of total fat per 100g, kanpyo is a low-fat food choice.
- High in Fiber: At 9.8g of dietary fiber per 100g, kanpyo supports digestive health and helps with satiety.
Health Benefits and Culinary Uses
Kanpyo is an excellent source of fiber, which aids in digestion and helps maintain a healthy gut. It is also rich in potassium, which plays a key role in regulating blood pressure and supporting heart health. With a high mineral content, including calcium, magnesium, and iron, kanpyo helps support bone strength, energy levels, and overall metabolic functions.
In addition to its health benefits, kanpyo is versatile in cooking. It can be used in sushi, particularly as a filling for rolls, or added to stir-fries, soups, and stews. When rehydrated, its soft yet slightly chewy texture makes it a perfect complement to other vegetables, grains, and proteins in a variety of dishes.
Conclusion
Kanpyo is a nutrient-packed ingredient that offers a mild taste and a range of health benefits. Its low fat, high fiber, and mineral-rich profile make it a valuable addition to many recipes. Whether you are creating traditional Japanese dishes or experimenting with new culinary ideas, kanpyo provides a unique texture and a boost of essential nutrients to your meals. Always ensure to hydrate it well before use to fully enjoy its potential in your recipes.
