Carrots (Cooked, Boiled, Drained, with Salt)
Carrots, a vibrant and nutritious root vegetable, are a popular choice in many culinary dishes due to their mild, slightly sweet flavor and impressive array of health benefits. When cooked, boiled, and drained with a pinch of salt, carrots retain a significant portion of their vital nutrients, making them a versatile and wholesome addition to any meal. Their natural sweetness is enhanced, and they provide a range of important vitamins and minerals, especially when prepared without excessive seasoning.
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 35.0 kcal |
| Protein | 0.76 g |
| Fat | 0.18 g |
| Saturated Fats | 0.037 g |
| Carbohydrates | 8.22 g |
| Fiber | 3.0 g |
| Sugar | 3.45 g |
| Calcium | 30.0 mg |
| Iron | 0.34 mg |
| Magnesium | 10.0 mg |
| Phosphorus | 30.0 mg |
| Potassium | 235.0 mg |
| Sodium | 302.0 mg |
| Zinc | 0.2 mg |
| Copper | 0.017 mcg |
| Manganese | 0.155 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 3.6 mg |
| Thiamine (B1) | 0.066 mg |
| Riboflavin (B2) | 0.044 mg |
| Niacin (B3) | 0.645 mg |
| Vitamin B6 | 0.153 mg |
| Folate | 2.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 852.0 mcg |
| Vitamin E | 1.03 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Carrots are naturally allergen-free, making them safe for individuals with common food allergies. However, as they are often prepared with salt, it’s important to be mindful of sodium intake, especially for those on low-sodium diets or with hypertension.
Dietary Preferences:
Carrots, especially when cooked and prepared without any added animal products, are suitable for various dietary preferences, including:
- Vegetarian
- Vegan
- Gluten-Free
- Low-Calorie
- Diabetic-Friendly (when consumed in moderation due to their sugar content)
- Low-Sodium (when prepared without added salt)
Advice:
While carrots are low in calories and packed with beneficial nutrients, it’s important to note that their sodium content can rise when salt is added during cooking. For those looking to reduce sodium intake, consider reducing the amount of added salt or experimenting with salt alternatives such as herbs and spices.
Additionally, the vibrant orange color of carrots is a clue to their high beta-carotene content, which the body converts to vitamin A. This nutrient is essential for maintaining healthy vision, skin, and immune function. For the best nutrient absorption, consider pairing cooked carrots with a small amount of healthy fats, such as olive oil, to help with the absorption of fat-soluble vitamins.
Conclusion:
Cooked, boiled, and drained carrots with a touch of salt provide a light, flavorful side dish that offers substantial health benefits. Whether served as a simple snack or incorporated into more complex recipes, they are an excellent source of vitamins, minerals, and fiber. Their versatility in the kitchen, combined with their nutritional profile, makes them a staple in many well-balanced diets.
