Swamp Cabbage (Skunk Cabbage) – Nutritional Information & Benefits
Swamp cabbage, often known as skunk cabbage, is a wild green that grows in wetlands and is typically harvested in the spring. Known for its unique flavor and hearty texture, it has been used in various regional cuisines, especially in the southern United States. When properly prepared, this vegetable can be an interesting addition to any dish, offering a variety of nutrients.
Swamp cabbage is typically cooked, blanched, and drained, then seasoned with a pinch of salt to bring out its mild, earthy flavor. It’s important to ensure it’s prepared correctly to minimize the bitterness often associated with the raw plant.
Below is a detailed breakdown of its nutritional content and health benefits.
Ingredients Table: Swamp Cabbage (Skunk Cabbage) – Cooked, Blanched, and Drained with Salt
| Nutrient | Amount per 100g |
|---|---|
| Energy | 20 kcal |
| Protein | 2.08 g |
| Total Fat | 0.24 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 3.7 g |
| Fiber | 1.9 g |
| Sugars | 0.0 g |
| Calcium | 54.0 mg |
| Iron | 1.32 mg |
| Magnesium | 30.0 mg |
| Phosphorus | 42.0 mg |
| Potassium | 284.0 mg |
| Sodium | 358.0 mg |
| Zinc | 0.16 mg |
| Copper | 0.021 mg |
| Manganese | 0.143 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 16.0 mg |
| Thiamine (B1) | 0.05 mg |
| Riboflavin (B2) | 0.08 mg |
| Niacin (B3) | 0.5 mg |
| Vitamin B6 | 0.081 mg |
| Folate | 35.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 260.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Swamp cabbage is a natural, plant-based food with no known allergens. However, as with any new food, it’s important to be cautious if you have a sensitivity to certain plants in the Araceae family. Always ensure the cabbage is thoroughly cooked and properly prepared to avoid any potential issues related to plant toxins.
Dietary Preferences
- Vegan-Friendly: Swamp cabbage is plant-based and suitable for vegan diets.
- Gluten-Free: Naturally gluten-free, it can be enjoyed by those with gluten sensitivities.
- Low in Calories: At only 20 kcal per 100g, it is an excellent option for those on a low-calorie or weight management diet.
- Rich in Fiber: Its high fiber content (1.9g per 100g) supports digestive health.
- Low in Fat: With just 0.24g of fat per 100g, it is an excellent choice for heart-healthy diets.
Health Benefits
Swamp cabbage offers a variety of essential vitamins and minerals that contribute to overall health:
- Rich in Vitamin A: At 260 mcg per 100g, swamp cabbage is a good source of Vitamin A, which supports healthy vision and immune function.
- High in Potassium: With 284 mg per 100g, it helps maintain proper muscle function, nerve transmission, and blood pressure regulation.
- Good Source of Iron: The iron content (1.32 mg per 100g) can aid in preventing iron-deficiency anemia, especially when consumed as part of a balanced diet.
- Vitamin C: At 16 mg per 100g, it provides a healthy boost to the immune system and supports skin health.
- Supports Bone Health: With 54 mg of calcium and 30 mg of magnesium, swamp cabbage contributes to bone strength and density.
Preparation Tips
When preparing swamp cabbage, it is important to note that it must be cooked thoroughly to remove any bitterness and potential toxins. Here’s a simple method to prepare it:
- Harvesting and Cleaning: Wash the cabbage thoroughly to remove dirt and impurities.
- Blanching: Boil the cabbage in water for several minutes until tender. Drain well to remove excess liquid.
- Seasoning: Season with a pinch of salt and a drizzle of olive oil or butter for added flavor.
This wild vegetable pairs well with a variety of dishes, from hearty stews to simple side salads, and can be a unique addition to any meal.
Conclusion
Swamp cabbage, also known as skunk cabbage, is an often-overlooked green that offers numerous health benefits and a rich nutritional profile. With its low calorie and fat content, combined with a high supply of fiber, vitamins, and minerals, it is an excellent option for those looking to add a nutrient-dense vegetable to their diet. Whether you’re a foraging enthusiast or simply looking for something new to try, swamp cabbage is a versatile and healthy ingredient that can complement a variety of dishes.
