Chives: Nutritional Powerhouse & Flavor Boost for Healthy Recipes
Chives (Raw) – Nutritional Information & Benefits
Chives are a versatile herb that not only enhances the flavor of your dishes but also provides an array of essential nutrients. Known for their mild, onion-like flavor, they can be used fresh in salads, soups, and as a garnish to elevate the taste of any meal. In addition to their culinary appeal, chives are rich in vitamins and minerals, making them a healthy addition to your diet.
Nutritional Information (Per 100g of Raw Chives):
| Nutrient | Amount |
|---|---|
| Energy | 30 kcal |
| Protein | 3.27 g |
| Total Fat | 0.73 g |
| Saturated Fat | 0.146 g |
| Carbohydrates | 4.35 g |
| Fiber | 2.5 g |
| Sugar | 1.85 g |
| Calcium | 92 mg |
| Iron | 1.6 mg |
| Magnesium | 42 mg |
| Phosphorus | 58 mg |
| Potassium | 296 mg |
| Sodium | 3 mg |
| Zinc | 0.56 mg |
| Copper | 0.157 mcg |
| Manganese | 0.373 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 58.1 mg |
| Thiamin (B1) | 0.078 mg |
| Riboflavin (B2) | 0.115 mg |
| Niacin (B3) | 0.647 mg |
| Vitamin B6 | 0.138 mg |
| Folate | 105 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 218 mcg |
| Vitamin E | 0.21 mg |
| Vitamin D2 | 0 mcg |
Health Benefits:
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Rich in Vitamin C: Chives are an excellent source of Vitamin C, which supports the immune system and promotes healthy skin. With 58.1 mg of Vitamin C per 100g, chives help in boosting collagen production and protecting cells from oxidative damage.
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High in Fiber: With 2.5 g of dietary fiber per 100g, chives contribute to digestive health by promoting regular bowel movements and aiding in the maintenance of a healthy gut microbiome.
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Good Source of Vitamin A: Chives contain 218 mcg of Vitamin A, which is essential for maintaining good vision, promoting healthy skin, and supporting immune function.
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Mineral-Rich: Chives provide a good amount of calcium, magnesium, iron, and potassium, all of which are vital for maintaining strong bones, healthy muscle function, and proper cardiovascular health.
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Low in Calories and Fat: At just 30 kcal per 100g and 0.73 g of fat, chives are a low-calorie, nutrient-dense food that can easily be incorporated into a weight-conscious diet without sacrificing flavor or nutrition.
Allergen Information:
Chives are generally considered safe for most individuals, with no common allergens associated with them. However, those with a sensitivity to onions or garlic may experience similar reactions, as chives are part of the allium family.
Dietary Preferences:
Chives are naturally gluten-free, vegan, and vegetarian, making them suitable for a variety of dietary needs. They are also low in calories and fat, making them an excellent choice for those following weight-conscious diets or managing conditions like heart disease.
Cooking Tips:
- Garnishing: Chives make a perfect garnish for a wide range of dishes like salads, baked potatoes, and soups.
- Freshness: Always use fresh chives for the best flavor and nutrient retention. They can be finely chopped and sprinkled over dishes just before serving.
- Storage: Store fresh chives in the refrigerator wrapped in a damp paper towel to maintain their freshness for up to a week.
Conclusion:
Chives are not only a flavorful addition to your meals but also a nutritional powerhouse, offering a variety of vitamins, minerals, and antioxidants that support overall health. Whether you’re using them to add a pop of color and flavor to your dish or enjoying their health benefits, chives are a must-have in any kitchen.
For more delicious and healthy ingredient guides, check out other culinary tips and recipes on Love with Recipes.
