Celeriac (Cooked, Boiled, Drained, with Salt) – Nutritional Profile
Celeriac, also known as celery root, is a nutrient-packed root vegetable with a mildly earthy, nutty flavor. When cooked and boiled, it transforms into a tender yet firm texture, making it a versatile ingredient for a variety of dishes. This food ingredient is an excellent option for anyone looking to incorporate a low-calorie, yet nutritious vegetable into their meals.
Below is the nutritional breakdown of celeriac, cooked, boiled, drained, and with salt:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 27 kcal |
| Protein | 0.96 g |
| Fat | 0.19 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 5.9 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 26.0 mg |
| Iron | 0.43 mg |
| Magnesium | 12.0 mg |
| Phosphorus | 66.0 mg |
| Potassium | 173.0 mg |
| Sodium | 297.0 mg |
| Zinc | 0.2 mg |
| Copper | 43.0 mcg |
| Manganese | 0.096 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 3.6 mg |
| Thiamine (Vitamin B1) | 0.027 mg |
| Riboflavin (Vitamin B2) | 0.037 mg |
| Niacin (Vitamin B3) | 0.427 mg |
| Vitamin B6 | 0.101 mg |
| Folate (Vitamin B9) | 3.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Celeriac is a root vegetable and is generally considered safe for most individuals, including those with common food allergies. However, individuals with a known allergy to celery or related plants (e.g., carrot, fennel, and parsley) may need to avoid celeriac, as it could cause an allergic reaction. Always consult with a healthcare professional if you are unsure about potential allergies.
Dietary Preferences
Celeriac is an excellent option for several dietary preferences:
- Low-Calorie: With only 27 kcal per 100g, celeriac is a great choice for those on calorie-restricted diets.
- Low-Fat: At just 0.19g of fat per 100g, it’s a heart-healthy option for those looking to reduce fat intake.
- Gluten-Free: Celeriac is naturally gluten-free, making it suitable for people with celiac disease or gluten sensitivities.
- Vegetarian & Vegan-Friendly: As a plant-based food, celeriac is suitable for both vegetarian and vegan diets.
- Low in Sugar: With no sugar content, celeriac can be enjoyed by those monitoring their sugar intake.
- Rich in Nutrients: Celeriac provides essential vitamins and minerals like Vitamin C, potassium, magnesium, and folate, supporting overall health and wellness.
Tips for Preparation and Use
Celeriac is a versatile vegetable that can be prepared in a variety of ways. Here are a few ideas to help you make the most out of this nutrient-rich root:
- Mashed Celeriac: Peel, chop, and boil celeriac until tender, then mash it with a bit of butter and salt for a creamy, low-carb alternative to mashed potatoes.
- Celeriac Soup: Puree boiled celeriac with vegetable broth, garlic, and a touch of cream for a comforting, creamy soup.
- Roasted Celeriac: Cube and roast celeriac with olive oil, salt, and herbs for a crispy, flavorful side dish.
- Celeriac Salad: Shred raw celeriac and toss with lemon juice, olive oil, and herbs for a refreshing salad.
Conclusion
Celeriac is an underappreciated vegetable that packs a nutritional punch while being low in calories and fat. It’s a versatile ingredient, perfect for a variety of dishes, from mashed or roasted to used in soups and salads. With its rich supply of essential minerals and vitamins, including potassium, magnesium, and vitamin C, celeriac is a fantastic addition to any diet, whether you’re looking to eat more nutrient-dense foods or simply enjoy new flavors in the kitchen.
If you haven’t yet incorporated celeriac into your meals, consider trying it today – it’s a healthy and delicious way to add variety to your diet!
