Chicory Greens (Raw)
Chicory greens are a nutritious leafy vegetable that offer a refreshing, slightly bitter flavor to a variety of dishes. Often used in salads, soups, and as an accompaniment to meats, these greens are not only a low-calorie option but also packed with vital nutrients. Raw chicory greens are an excellent source of dietary fiber, vitamins, and minerals, making them a wonderful addition to any healthy diet.
Nutritional Breakdown (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 23 kcal |
| Protein | 1.7 g |
| Total Fat | 0.3 g |
| Saturated Fat | 0.073 g |
| Carbohydrates | 4.7 g |
| Dietary Fiber | 4.0 g |
| Sugars | 0.7 g |
| Calcium | 100 mg |
| Iron | 0.9 mg |
| Magnesium | 30 mg |
| Phosphorus | 47 mg |
| Potassium | 420 mg |
| Sodium | 45 mg |
| Zinc | 0.42 mg |
| Copper | 0.295 mcg |
| Manganese | 0.429 mg |
| Selenium | 0.3 mcg |
| Vitamin C | 24 mg |
| Thiamin (Vitamin B1) | 0.06 mg |
| Riboflavin (Vitamin B2) | 0.1 mg |
| Niacin (Vitamin B3) | 0.5 mg |
| Vitamin B6 | 0.105 mg |
| Folate (Vitamin B9) | 110 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 286 mcg |
| Vitamin E | 2.26 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Chicory greens are naturally allergen-free and safe for most individuals, including those with common food allergies. However, individuals with allergies to other members of the Asteraceae (Compositae) family, such as ragweed, daisies, and marigolds, should consult with a healthcare provider before consuming chicory.
Dietary Preferences:
- Vegan: Chicory greens are plant-based, making them suitable for vegan diets.
- Gluten-Free: Chicory greens are naturally free from gluten, which makes them a safe option for those with celiac disease or gluten sensitivity.
- Low-Calorie: With only 23 calories per 100 grams, chicory greens are an excellent choice for weight management.
- Low-Sodium: With just 45 mg of sodium per 100 grams, chicory greens are a heart-healthy option for those monitoring their sodium intake.
- High-Fiber: The 4.0 grams of fiber per 100 grams make chicory greens a good source of dietary fiber, beneficial for digestion and gut health.
Advice for Incorporating Chicory Greens:
Chicory greens have a slightly bitter taste that may not appeal to everyone, but their bold flavor can be an exciting addition to various dishes. They pair well with sweet or tangy dressings in salads and can be sautéed to reduce their bitterness, making them more palatable for those unaccustomed to their sharp taste. For a mild, nutritious addition to your meals, you can mix chicory greens with other leafy vegetables like spinach or arugula. Alternatively, try adding them to soups or stews, where their flavor will blend well with the other ingredients.
Conclusion:
Chicory greens are a highly nutritious vegetable that offer numerous health benefits. Rich in vitamins A, C, and K, as well as minerals like calcium and potassium, they provide a substantial amount of essential nutrients with very few calories. Whether used raw in salads or cooked as part of a main dish, chicory greens are a versatile and healthy ingredient that can enhance the nutritional value of your meals.
