Savoy Cabbage (Cooked, Blanched, Drained, Without Salt)
Savoy cabbage is a nutritious leafy vegetable that adds a vibrant touch to any dish. When prepared by cooking, blanching, and draining without salt, it retains its crisp texture and earthy flavor while offering numerous health benefits. Below is a detailed breakdown of the nutritional composition for Savoy cabbage in this prepared form:
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 24 kcal |
| Protein | 1.8 g |
| Total Fat | 0.09 g |
| Saturated Fat | 0.012 g |
| Carbohydrates | 5.41 g |
| Fiber | 2.8 g |
| Sugar | 0.0 g |
| Calcium | 30 mg |
| Iron | 0.38 mg |
| Magnesium | 24 mg |
| Phosphorus | 33 mg |
| Potassium | 184 mg |
| Sodium | 24 mg |
| Zinc | 0.23 mg |
| Copper | 0.052 mcg |
| Manganese | 0.152 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 17 mg |
| Thiamine (Vitamin B1) | 0.051 mg |
| Riboflavin (Vitamin B2) | 0.02 mg |
| Niacin (Vitamin B3) | 0.024 mg |
| Vitamin B6 | 0.152 mg |
| Folate (Vitamin B9) | 46 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 44 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Key Benefits:
- Rich in Fiber: Savoy cabbage is an excellent source of dietary fiber, providing 2.8 grams per 100 grams. This fiber supports digestion and promotes gut health.
- Low in Calories: With only 24 kcal per 100g, it makes for a light and healthy addition to meals.
- Vitamin-Rich: This cabbage is a good source of Vitamin C (17 mg), contributing to immune support, skin health, and antioxidant defense.
- Mineral Content: It contains significant amounts of calcium (30 mg), iron (0.38 mg), and potassium (184 mg), all of which are important for bone health, oxygen transport, and electrolyte balance.
- B Vitamins: Savoy cabbage provides essential B vitamins like Folate (46 mcg) and Vitamin B6 (0.152 mg), crucial for energy production and nervous system function.
Allergen Information:
Savoy cabbage is naturally gluten-free, dairy-free, and free from common allergens such as nuts, soy, and eggs. It can be enjoyed by most people with dietary sensitivities or allergies.
Dietary Preferences:
- Vegetarian-Friendly: Perfect for those following a vegetarian or plant-based diet.
- Vegan-Friendly: Suitable for vegans as it contains no animal-derived ingredients.
- Low-Calorie: Ideal for those following low-calorie or weight management diets.
- High-Fiber: Beneficial for individuals seeking to increase their fiber intake for digestive health.
Tips for Cooking Savoy Cabbage:
- Stir-Fry: After blanching, quickly stir-fry the cabbage with a bit of olive oil and garlic for added flavor.
- Salads: Incorporate the cooked cabbage into salads for a crunchy, nutrient-packed topping.
- Soups and Stews: Add to soups for a light but filling addition that enhances the overall flavor profile of your dish.
Conclusion:
Savoy cabbage, when cooked, blanched, and drained without salt, is a versatile and healthy vegetable that can be enjoyed in many culinary preparations. It offers a rich nutritional profile, especially in fiber, vitamins, and minerals, making it a fantastic choice for those seeking to boost their diet with a nutrient-dense, low-calorie food option.
