Salsify (Cooked, Boiled, Drained, With Salt) – Nutritional Information
Salsify, often referred to as the “oyster plant,” is a versatile root vegetable prized for its unique flavor and nutrient profile. When cooked, boiled, and drained with salt, it provides a modest yet satisfying addition to meals. Hereβs a breakdown of the nutritional benefits you can expect from 100 grams of salsify prepared in this manner.
| Nutrient | Amount |
|---|---|
| Energy (kcal) | 68.0 kcal |
| Protein (g) | 2.73 g |
| Fat (g) | 0.17 g |
| Saturated Fat (g) | 0.0 g |
| Carbohydrates (g) | 15.36 g |
| Fiber (g) | 3.1 g |
| Sugar (g) | 2.9 g |
| Calcium (mg) | 47.0 mg |
| Iron (mg) | 0.55 mg |
| Magnesium (mg) | 18.0 mg |
| Phosphorus (mg) | 56.0 mg |
| Potassium (mg) | 283.0 mg |
| Sodium (mg) | 252.0 mg |
| Zinc (mg) | 0.3 mg |
| Copper (mcg) | 0.07 mcg |
| Manganese (mg) | 0.21 mg |
| Selenium (mcg) | 0.6 mcg |
| Vitamin C (mg) | 4.6 mg |
| Thiamine (mg) | 0.056 mg |
| Riboflavin (mg) | 0.173 mg |
| Niacin (mg) | 0.392 mg |
| Vitamin B6 (mg) | 0.218 mg |
| Folate (mcg) | 15.0 mcg |
| Vitamin B12 (mcg) | 0.0 mcg |
| Vitamin A (mcg) | 0.0 mcg |
| Vitamin E (mg) | 0.19 mg |
| Vitamin D2 (mcg) | 0.0 mcg |
Key Nutritional Highlights:
- Low in Fat: Salsify is a very low-fat food, making it a heart-healthy choice.
- Rich in Carbohydrates and Fiber: With 15.36 grams of carbohydrates per 100 grams and a notable fiber content of 3.1 grams, salsify supports digestive health and provides a steady source of energy.
- Source of Essential Minerals: Salsify contains significant amounts of potassium (283 mg) and phosphorus (56 mg), which are important for maintaining healthy fluid balance and bone health.
- Moderate Protein Content: At 2.73 grams of protein per 100 grams, salsify offers a modest contribution to your daily protein needs, though it is not a major source of protein.
- Vitamins: This root vegetable contains small but important amounts of Vitamin C (4.6 mg) and several B vitamins, including folate, thiamine, and riboflavin, all of which play key roles in metabolic health and energy production.
Allergen Information:
Salsify is naturally gluten-free, dairy-free, and nut-free. It is a safe choice for individuals following most allergen-sensitive diets. However, individuals with allergies to other root vegetables (such as carrots or celery) should consult their healthcare provider before adding salsify to their meals.
Dietary Preferences:
- Vegan-Friendly: Salsify is entirely plant-based, making it suitable for vegan and vegetarian diets.
- Low-Calorie and Low-Fat: With only 68 kcal per 100 grams, it is an excellent choice for those looking to manage their weight or reduce fat intake.
- Rich in Fiber: Salsify can be a great addition to a high-fiber diet, which supports digestive health and helps maintain healthy cholesterol levels.
Culinary Advice:
Salsify can be boiled, steamed, or roasted and incorporated into a wide variety of dishes, including soups, stews, salads, and casseroles. Its subtle, slightly nutty flavor pairs well with both savory and slightly sweet ingredients, making it an adaptable vegetable in your kitchen. Salsify is also delicious when mashed, similar to mashed potatoes, or used as a side dish for grilled meats and vegetables.
Incorporating salsify into your diet not only enhances the nutritional variety of your meals but also introduces a lesser-known vegetable that may quickly become a new favorite!
Conclusion:
Salsify is an underappreciated root vegetable that offers a host of health benefits and a pleasant, mild flavor. With its low-calorie count, moderate protein content, and beneficial fiber and mineral profile, it is a valuable addition to any healthy diet. Whether youβre looking to add variety to your vegetable intake or seeking a nutritious ingredient for your next culinary creation, salsify is an excellent choice that aligns well with numerous dietary preferences.
