Burdock Root (Raw) – Nutritional Information
Burdock root, often celebrated for its earthy flavor and medicinal properties, is a versatile vegetable that can be enjoyed raw or cooked. It offers a wealth of nutrients, including a healthy amount of dietary fiber, vitamins, and minerals, making it a great addition to a balanced diet.
Here is a breakdown of the nutritional content of raw burdock root per 100 grams:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 72 kcal |
| Protein | 1.53 g |
| Total Fat | 0.15 g |
| Saturated Fat | 0.025 g |
| Carbohydrates | 17.34 g |
| Fiber | 3.3 g |
| Sugar | 2.9 g |
| Calcium | 41 mg |
| Iron | 0.8 mg |
| Magnesium | 38 mg |
| Phosphorus | 51 mg |
| Potassium | 308 mg |
| Sodium | 5 mg |
| Zinc | 0.33 mg |
| Copper | 77 mcg |
| Manganese | 0.232 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 3 mg |
| Thiamin (B1) | 0.01 mg |
| Riboflavin (B2) | 0.03 mg |
| Niacin (B3) | 0.3 mg |
| Vitamin B6 | 0.24 mg |
| Folate | 23 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0.38 mg |
| Vitamin D2 | 0 mcg |
Health Benefits and Dietary Considerations
Burdock root is a nutritious food that is especially beneficial for those looking to boost their intake of fiber and essential minerals. Rich in potassium, magnesium, and phosphorus, it helps support heart health and muscle function. Its high fiber content promotes digestion and can help regulate blood sugar levels.
Though it is low in fat, burdock root offers a modest amount of protein, making it a great option for plant-based diets. Additionally, the small amount of vitamin C present can help support immune function.
Allergen Information
Burdock root is generally considered safe for most individuals and is not known to be a common allergen. However, as with any new food, especially for those with a history of allergies to other root vegetables, it is advisable to start with a small serving to ensure there is no adverse reaction.
Dietary Preferences
- Vegan: Burdock root is entirely plant-based, making it a great choice for vegan diets.
- Gluten-Free: Burdock root naturally contains no gluten, so it is suitable for those with gluten sensitivities or celiac disease.
- Low-Carb: With 17.34 grams of carbohydrates per 100 grams, it is relatively low in carbs, which makes it an option for individuals on low-carb or ketogenic diets.
- Low-Fat: At just 0.15 grams of fat per 100 grams, burdock root fits well into low-fat dietary plans.
Culinary Tips
Raw burdock root has a slightly sweet, nutty flavor and a crunchy texture. It is often used in Asian cuisine, particularly in Japanese and Korean dishes, where it is sliced thinly or julienned for salads, stir-fries, and pickles. It can also be added to soups and stews for a flavorful, nutritious boost. To prepare burdock root, peel the skin before use to remove any dirt or roughness. It is best to store it in the refrigerator to keep it fresh.
Conclusion
Burdock root is a highly nutritious vegetable that offers various health benefits, particularly for digestion, heart health, and skin health. With its impressive nutrient profile, it can easily be incorporated into a variety of dishes, making it a fantastic addition to your culinary repertoire. Whether eaten raw, cooked, or pickled, this root vegetable provides a unique taste and texture that can elevate your meals while promoting overall well-being.
