Radishes (Raw) – Nutritional Information
Radishes are a crunchy, vibrant root vegetable that add a refreshing kick to salads, sandwiches, and even as a standalone snack. Their distinct, peppery flavor and crisp texture make them a favorite in many culinary traditions. Beyond their versatility in the kitchen, radishes are also packed with essential nutrients that contribute to overall health.
Nutritional Breakdown (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 16 kcal |
| Protein | 0.68 g |
| Total Fat | 0.1 g |
| Saturated Fat | 0.032 g |
| Carbohydrates | 3.4 g |
| Fiber | 1.6 g |
| Sugar | 1.86 g |
| Calcium | 25 mg |
| Iron | 0.34 mg |
| Magnesium | 10 mg |
| Phosphorus | 20 mg |
| Potassium | 233 mg |
| Sodium | 39 mg |
| Zinc | 0.28 mg |
| Copper | 0.05 µg |
| Manganese | 0.069 mg |
| Selenium | 0.6 µg |
| Vitamin C | 14.8 mg |
| Thiamin (B1) | 0.012 mg |
| Riboflavin (B2) | 0.039 mg |
| Niacin (B3) | 0.254 mg |
| Vitamin B6 | 0.071 mg |
| Folate (B9) | 25 µg |
| Vitamin B12 | 0 µg |
| Vitamin A | 0 µg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0 µg |
Health Benefits and Dietary Information
Radishes are not just low in calories, making them ideal for weight management, but they are also a good source of dietary fiber, which helps to support digestive health. Their potassium content aids in maintaining healthy blood pressure, while the presence of vitamin C boosts the immune system and supports skin health. Radishes also contain small amounts of calcium and magnesium, which contribute to bone health and muscle function.
They are naturally free from gluten, making them an excellent addition to gluten-free diets. Additionally, they are a good choice for vegans and vegetarians due to their vitamin and mineral content. Their high water content also makes them a hydrating snack.
Allergens
Radishes do not contain any common allergens, making them a safe choice for most individuals, including those with food sensitivities. However, as with any food, it’s important to be aware of any personal allergies.
Dietary Preferences
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Low Calorie: Yes
- Low Carb: Yes
- Low Fat: Yes
- Keto-Friendly: Yes
Tips and Advice
Radishes can be enjoyed raw in salads or as a garnish, where their crisp texture and mildly spicy flavor enhance the taste of fresh vegetables. They can also be pickled, roasted, or sautéed for different culinary applications. To keep radishes fresh, store them in the refrigerator in a cool, dry place. Removing the greens before storing helps to extend their shelf life.
Radishes are also known for their detoxifying properties. The high water and fiber content can support the body’s natural ability to flush out toxins, which makes them an excellent choice for cleansing diets.
Conclusion
Incorporating raw radishes into your meals not only adds flavor and texture but also provides a wealth of nutritional benefits. Whether you’re looking to boost your vitamin C intake, add some crunch to your salads, or enjoy a hydrating snack, radishes are a versatile and nutritious vegetable to have on hand. Their low-calorie, nutrient-dense profile makes them a valuable addition to any diet, from weight management to heart health.
