Escarole (Cooked, Blanched, Drained, No Salt Added) – Nutritional Information
Escarole is a versatile leafy green that is a perfect addition to soups, salads, and side dishes. With its slightly bitter taste and crisp texture, it brings both flavor and nutrition to any meal. The following is a detailed breakdown of its nutritional profile, offering insight into its health benefits:
Nutritional Breakdown (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 19.0 kcal |
| Protein | 1.15 g |
| Total Fat | 0.18 g |
| Saturated Fat | 0.042 g |
| Carbohydrates | 3.07 g |
| Fiber | 2.8 g |
| Sugar | 0.23 g |
| Calcium | 46.0 mg |
| Iron | 0.72 mg |
| Magnesium | 13.0 mg |
| Phosphorus | 22.0 mg |
| Potassium | 245.0 mg |
| Sodium | 19.0 mg |
| Zinc | 0.69 mg |
| Copper | 0.087 mcg |
| Manganese | 0.385 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 3.3 mg |
| Thiamin (Vitamin B1) | 0.059 mg |
| Riboflavin (Vitamin B2) | 0.062 mg |
| Niacin (Vitamin B3) | 0.312 mg |
| Vitamin B6 | 0.016 mg |
| Folate | 78.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 94.0 mcg |
| Vitamin E | 0.4 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Escarole, as a leafy green vegetable, is naturally free from common allergens such as gluten, dairy, and nuts. It is suitable for most individuals, including those with dietary restrictions, though cross-contamination could occur in environments where allergens are present.
Dietary Preferences
- Vegan: Escarole is plant-based and vegan-friendly.
- Gluten-Free: This ingredient is naturally gluten-free, making it suitable for those with celiac disease or gluten sensitivities.
- Low Sodium: With only 19 mg of sodium per 100g, escarole is a great choice for individuals monitoring their salt intake.
- Low-Calorie: At just 19 kcal per serving, escarole is ideal for those following low-calorie diets or seeking to maintain a healthy weight.
- Rich in Fiber: With 2.8g of fiber, escarole supports digestive health and contributes to feelings of fullness.
Health Benefits and Culinary Tips
Escarole is not only a flavorful green, but it’s also packed with a variety of vitamins and minerals that can help boost your health. The high fiber content (2.8g per 100g) makes it an excellent choice for those looking to improve digestion or manage their weight. The 78 mcg of folate per serving is also beneficial for pregnant women or those trying to conceive, as folate is crucial for fetal development.
The abundance of potassium (245 mg) in escarole contributes to heart health, helping to regulate blood pressure by balancing the effects of sodium in the body. Escarole also contains a decent amount of Vitamin A (94 mcg), which is essential for vision, immune function, and skin health.
For cooking, escarole works wonderfully in a variety of dishes, especially when blanched and drained. Its slightly bitter taste pairs well with rich, hearty ingredients like beans, garlic, and olive oil. Try it in a warm soup, a vibrant salad, or as a sautéed side dish. It’s a versatile ingredient that adapts well to many flavors and culinary techniques.
Conclusion
Escarole, particularly when cooked and drained without added salt, is a low-calorie, nutrient-rich green that offers an array of health benefits. With its high fiber, potassium, and folate content, it’s an excellent choice for supporting cardiovascular health, digestion, and overall well-being. Its mild bitterness adds a unique flavor profile to dishes, making it a must-try for any culinary enthusiast looking to add more greens to their diet. Whether you’re preparing a light salad or a hearty winter soup, escarole is sure to elevate your dishes while providing a significant nutritional boost.
