Freeze-Dried Shallots: Nutritional Information & Health Benefits
Shallots, beloved for their mild yet rich flavor, are often used to enhance a variety of dishes from savory sauces to gourmet salads. When freeze-dried, shallots retain much of their original flavor and nutrients while offering convenience, extended shelf life, and versatility in the kitchen. Freeze-dried shallots are a pantry essential for those looking to quickly add a burst of flavor to their meals without the need for fresh produce. Here’s a detailed breakdown of the nutritional profile of freeze-dried shallots:
Nutritional Information per 100g of Freeze-Dried Shallots
| Nutrient | Amount per 100g |
|---|---|
| Energy | 348 kcal |
| Protein | 12.3 g |
| Total Fat | 0.5 g |
| Saturated Fat | 0.084 g |
| Carbohydrates | 80.7 g |
| Fiber | 15.7 g |
| Sugar | 38.16 g |
| Calcium | 183 mg |
| Iron | 6.0 mg |
| Magnesium | 104 mg |
| Phosphorus | 296 mg |
| Potassium | 1650 mg |
| Sodium | 59 mg |
| Zinc | 1.93 mg |
| Copper | 0.425 µg |
| Manganese | 1.417 mg |
| Selenium | 5.7 µg |
| Vitamin C | 39.0 mg |
| Thiamine (Vitamin B1) | 0.3 mg |
| Riboflavin (Vitamin B2) | 0.1 mg |
| Niacin (Vitamin B3) | 1.0 mg |
| Vitamin B6 | 1.675 mg |
| Folate (Vitamin B9) | 116.0 µg |
| Vitamin B12 | 0.0 µg |
| Vitamin A | 1.0 µg |
| Vitamin E | 0.18 mg |
| Vitamin D2 | 0.0 µg |
Health Benefits of Freeze-Dried Shallots
Freeze-dried shallots not only enhance the flavor of your dishes but also pack a nutritional punch. Here are some key health benefits of incorporating freeze-dried shallots into your diet:
-
Rich in Nutrients
Freeze-dried shallots are an excellent source of essential minerals like calcium, iron, magnesium, phosphorus, and potassium, all of which are vital for maintaining strong bones, promoting cardiovascular health, and supporting overall bodily functions. -
High in Dietary Fiber
At 15.7g of fiber per 100g, freeze-dried shallots are a great addition to your diet for digestive health. The high fiber content helps in maintaining healthy digestion, regulating blood sugar levels, and promoting satiety, making them an ideal choice for weight management. -
Loaded with Antioxidants
Shallots, like other members of the allium family, contain vitamin C and other antioxidant compounds that help neutralize free radicals in the body. Regular consumption of antioxidants is linked to reduced inflammation, improved immune function, and a lower risk of chronic diseases. -
Support for Brain Health
Freeze-dried shallots provide a rich source of vitamin B6, which plays a significant role in cognitive function and neurotransmitter synthesis. Vitamin B6 is vital for brain health and can help in reducing symptoms of cognitive decline, particularly in older adults. -
Promote Healthy Blood Circulation
The iron content in freeze-dried shallots aids in the formation of hemoglobin, the protein responsible for carrying oxygen through the bloodstream. Adequate iron intake is essential for preventing anemia and supporting overall energy levels. -
A Boost to Immune Function
With 39 mg of vitamin C, freeze-dried shallots help bolster the immune system. Vitamin C is essential for the proper functioning of immune cells and has been shown to increase the body’s ability to fight off infections.
Dietary Considerations
Freeze-dried shallots are suitable for a wide range of dietary preferences and needs:
- Gluten-Free: They are naturally free of gluten, making them a safe and flavorful addition to any gluten-free diet.
- Low in Fat: At just 0.5 grams of total fat per 100 grams, freeze-dried shallots are ideal for those following low-fat or heart-healthy diets.
- Vegetarian and Vegan-Friendly: They can be used in various vegetarian or vegan recipes as a savory, plant-based flavor enhancer.
- Low in Sodium: With only 59 mg of sodium per 100g, they provide flavor without significantly impacting sodium intake, making them suitable for those on low-sodium diets.
How to Use Freeze-Dried Shallots
Freeze-dried shallots are incredibly versatile and easy to use. Here are a few ways to incorporate them into your culinary creations:
- Soups and Stews: Simply rehydrate the freeze-dried shallots by soaking them in warm water for a few minutes before adding them to soups, stews, or broths. They’ll add a deep, savory flavor to your dish.
- Seasoning Mixes: Crush freeze-dried shallots into a powder and use them as a seasoning in homemade spice mixes, marinades, or salad dressings.
- Baking: Add them to savory baked goods like bread, biscuits, or scones for a subtle, onion-like taste.
- Dips and Sauces: Rehydrate and blend freeze-dried shallots into creamy dips or sauces to elevate their flavor profile.
Conclusion
Freeze-dried shallots are a convenient, flavorful, and nutritious ingredient that can elevate any dish. With their impressive nutritional profile, including high fiber content, essential vitamins, and minerals, they offer numerous health benefits while adding depth to your meals. Whether you’re looking to enhance a savory recipe or create a healthy snack, freeze-dried shallots are a must-have in your kitchen pantry.
