Pumpkin Leaves (Cooked, Blanched, Dried, with Salt)
Pumpkin leaves, when cooked, blanched, and dried with a touch of salt, offer a nutrient-rich, low-calorie addition to any meal. These vibrant green leaves are packed with vitamins, minerals, and dietary fiber, making them an excellent choice for health-conscious individuals. They provide a good amount of protein, essential minerals like calcium, iron, and magnesium, and a healthy dose of antioxidants. Additionally, pumpkin leaves are rich in dietary fiber, which supports digestive health, and they contain a small amount of naturally occurring sugars.
Nutritional Information per 100g Serving:
| Nutrient | Amount |
|---|---|
| Energy | 21 kcal |
| Protein | 2.72 g |
| Total Fat | 0.22 g |
| Saturated Fat | 0.11 g |
| Carbohydrates | 3.39 g |
| Dietary Fiber | 2.7 g |
| Sugar | 0.69 g |
| Calcium | 43.0 mg |
| Iron | 3.2 mg |
| Magnesium | 38.0 mg |
| Phosphorus | 79.0 mg |
| Potassium | 438.0 mg |
| Sodium | 244.0 mg |
| Zinc | 0.2 mg |
| Copper | 0.133 mcg |
| Manganese | 0.355 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 1.0 mg |
| Thiamin (Vitamin B1) | 0.068 mg |
| Riboflavin (Vitamin B2) | 0.136 mg |
| Niacin (Vitamin B3) | 0.85 mg |
| Vitamin B6 | 0.196 mg |
| Folate | 25.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 80.0 mcg |
| Vitamin E | 0.96 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Pumpkin leaves do not contain common allergens such as dairy, gluten, nuts, or soy. However, individuals with specific plant allergies should proceed with caution and consult a healthcare provider if uncertain about potential sensitivities.
Dietary Preferences:
Pumpkin leaves are a suitable option for those following a vegan, vegetarian, or gluten-free diet. They are also a healthy addition to low-calorie and low-fat meal plans.
Health Benefits and Usage Tips:
Pumpkin leaves are a highly nutritious, versatile ingredient that can be used in a variety of culinary applications. Rich in fiber, they support digestive health and promote satiety, making them an excellent choice for weight management. With their high potassium content, they can help balance electrolyte levels and support heart health. The vitamin A in pumpkin leaves is important for maintaining healthy vision, skin, and immune function.
To incorporate pumpkin leaves into your meals, consider adding them to soups, stews, curries, or stir-fries. They can also be enjoyed as a side dish or blended into smoothies for an extra nutritional boost. When using dried pumpkin leaves, ensure they are rehydrated before cooking to bring out their best texture and flavor.
Conclusion:
Pumpkin leaves offer an array of nutritional benefits, including vitamins, minerals, and dietary fiber, while being low in calories. Whether you are looking to add more plant-based foods to your diet or seeking a flavorful, nutrient-dense ingredient, pumpkin leaves are a great option to enhance your meals. Their versatility in cooking allows for a wide range of delicious, healthful dishes that cater to various dietary needs.
