Epazote (Raw) – Nutritional Information & Benefits
Epazote is a flavorful herb often used in traditional Mexican cuisine, known for its distinct, pungent aroma and taste. This herb not only enhances the flavors of various dishes but also provides several nutritional benefits. Below is a detailed breakdown of the nutritional profile of raw epazote:
Nutritional Breakdown
| Nutrient | Amount per 100g |
|---|---|
| Energy | 32 kcal |
| Protein | 0.33 g |
| Total Fat | 0.52 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 7.44 g |
| Fiber | 3.8 g |
| Sugar | 0.0 g |
| Calcium | 275 mg |
| Iron | 1.88 mg |
| Magnesium | 121 mg |
| Phosphorus | 86 mg |
| Potassium | 633 mg |
| Sodium | 43 mg |
| Zinc | 1.1 mg |
| Copper | 0.19 mcg |
| Manganese | 3.098 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 3.6 mg |
| Thiamine (B1) | 0.028 mg |
| Riboflavin (B2) | 0.348 mg |
| Niacin (B3) | 0.639 mg |
| Vitamin B6 | 0.152 mg |
| Folate (B9) | 215 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 3.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Epazote is naturally free from common allergens, such as gluten, dairy, nuts, and soy. However, individuals who are sensitive to strong aromatic herbs or those with a history of allergies to similar plants (like coriander or parsley) should consume it cautiously.
Dietary Preferences
- Vegan-friendly: Epazote is plant-based and suitable for vegan diets.
- Gluten-free: Naturally gluten-free, making it safe for those with celiac disease or gluten sensitivity.
- Low in calories: With only 32 kcal per 100 grams, epazote is a great addition to low-calorie diets.
- Low-fat: It contains minimal fat (0.52g per 100g), making it a heart-healthy choice.
- High in fiber: Providing 3.8g of fiber per 100g, epazote is beneficial for digestive health.
Health Benefits
Epazote is rich in essential nutrients that support various bodily functions. It’s an excellent source of calcium, magnesium, and potassium, which contribute to healthy bones, muscles, and heart function. The high fiber content promotes digestive health and can help manage blood sugar levels. Additionally, folate (215 mcg per 100g) is crucial for cell growth and regeneration, particularly beneficial for pregnant women.
Epazote also provides small amounts of iron, which aids in red blood cell production, and zinc, which supports the immune system. With vitamin C (3.6 mg) and B-vitamins (such as riboflavin, niacin, and vitamin B6), this herb helps maintain energy levels, skin health, and nervous system function.
Culinary Uses
Epazote is commonly used in Mexican and Central American cooking, particularly in dishes like black beans, soups, and stews, where its strong flavor can help neutralize the gassy effects of beans. It’s also used in salsas, tacos, and tamales, adding a distinctive herby note to the food. A little goes a long way, so use sparingly to avoid overpowering the dish.
Conclusion
Raw epazote is a nutritious herb that adds both flavor and health benefits to your culinary repertoire. With its low calorie, low-fat content and high levels of essential vitamins and minerals, epazote is an excellent choice for health-conscious cooks. Whether used in traditional recipes or as a modern herb to experiment with, epazote can elevate your dishes while contributing to your overall well-being.
