Canned Pimento: A Nutritional Overview
Canned pimento, a versatile ingredient in many recipes, is not only flavorful but also packed with a wide array of nutrients that can support a balanced diet. Whether you’re adding it to salads, dips, or casseroles, this vibrant red pepper brings both color and nutrition to your meals.
Nutritional Breakdown
Here is the detailed nutritional profile of canned pimento per 100g:
| Nutrient | Amount |
|---|---|
| Energy | 23 kcal |
| Protein | 1.1 g |
| Total Fat | 0.3 g |
| Saturated Fat | 0.045 g |
| Carbohydrates | 5.1 g |
| Fiber | 1.9 g |
| Sugar | 2.71 g |
| Calcium | 6 mg |
| Iron | 1.68 mg |
| Magnesium | 6 mg |
| Phosphorus | 17 mg |
| Potassium | 158 mg |
| Sodium | 14 mg |
| Zinc | 0.19 mg |
| Copper | 0.049 mcg |
| Manganese | 0.092 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 84.9 mg |
| Thiamine (Vitamin B1) | 0.017 mg |
| Riboflavin (Vitamin B2) | 0.06 mg |
| Niacin (Vitamin B3) | 0.615 mg |
| Vitamin B6 | 0.215 mg |
| Folate (Vitamin B9) | 6 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 133 mcg |
| Vitamin E | 0.69 mg |
| Vitamin D2 | 0.0 mcg |
Key Nutritional Highlights:
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Low Caloric Content: With just 23 kcal per 100g, canned pimento is an excellent addition for those looking to maintain or reduce their caloric intake.
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Rich in Vitamin C: This ingredient is an excellent source of Vitamin C (84.9 mg per 100g), which supports immune health, promotes healthy skin, and aids in wound healing.
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High in Fiber: With 1.9 g of dietary fiber, canned pimentos contribute to digestive health and may help in regulating blood sugar levels.
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Source of Vitamins A and B6: Vitamin A (133 mcg) plays a crucial role in eye health and immune function, while Vitamin B6 (0.215 mg) supports metabolism and nerve function.
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Minerals for Bone and Muscle Health: The 17 mg of phosphorus, 6 mg of magnesium, and 158 mg of potassium in canned pimentos help support healthy bones, muscles, and overall cellular function.
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Iron and Zinc for Vital Body Functions: Canned pimentos provide 1.68 mg of iron, essential for oxygen transport, and 0.19 mg of zinc, which aids in immune function and wound healing.
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Antioxidants: Rich in Vitamin E (0.69 mg) and Selenium (0.2 mcg), this ingredient offers antioxidant properties that help protect the body from oxidative stress.
Allergen Information
Canned pimentos are naturally free from common allergens such as gluten, dairy, nuts, and soy. However, it’s essential to check the label for any potential cross-contamination if you’re purchasing commercially canned varieties. The ingredient list should also be scrutinized for added preservatives or other ingredients that might contain allergens.
Dietary Preferences
- Vegan: Canned pimentos are plant-based and suitable for vegans and vegetarians.
- Gluten-Free: This food ingredient does not contain gluten, making it a safe choice for those with gluten sensitivities or celiac disease.
- Low in Fat: With only 0.3g of total fat per 100g, it fits well within low-fat and heart-healthy diets.
- Low-Sodium: At just 14 mg of sodium per 100g, canned pimentos are a good choice for those monitoring their salt intake.
Cooking Advice
Canned pimentos are ready to use right out of the can, offering a convenient way to enhance your dishes with minimal preparation. Their mild, sweet flavor pairs wonderfully with a wide range of dishes, from savory spreads and dips to salads and casseroles. They can also be diced and added to pasta sauces, rice dishes, and even omelets for a pop of color and nutrition.
For those who prefer a more intense flavor, you can roast or sauté canned pimentos to bring out their natural sweetness and complexity.
Conclusion
Canned pimentos are a nutrient-packed, low-calorie ingredient that adds vibrant color and essential vitamins and minerals to a variety of dishes. Rich in Vitamin C, dietary fiber, and antioxidants, they support a healthy immune system, digestive function, and overall well-being. Easy to incorporate into a variety of cuisines, they are a versatile ingredient that is sure to complement your healthy eating habits. Whether you’re vegan, gluten-free, or simply looking for a delicious addition to your meals, canned pimentos offer both flavor and nutrition in every bite.
