Butterbur (Fuki) – Raw
Butterbur, known as Fuki in Japanese, is a unique and nutritious wild vegetable with a distinct flavor. It’s typically harvested in spring and has been a staple in various Asian cuisines for centuries. Raw butterbur is light and refreshing, offering a delicate balance of nutrients and health benefits. Here is an overview of its nutritional profile and key ingredients.
Nutritional Information (Per 100g of Raw Butterbur):
| Nutrient | Amount |
|---|---|
| Energy | 14 kcal |
| Protein | 0.39 g |
| Total Fat | 0.04 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 3.61 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 103 mg |
| Iron | 0.1 mg |
| Magnesium | 14 mg |
| Phosphorus | 12 mg |
| Potassium | 655 mg |
| Sodium | 7 mg |
| Zinc | 0.16 mg |
| Copper | 0.103 mcg |
| Manganese | 0.274 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 31.5 mg |
| Thiamin (Vitamin B1) | 0.02 mg |
| Riboflavin (Vitamin B2) | 0.02 mg |
| Niacin (Vitamin B3) | 0.2 mg |
| Vitamin B6 | 0.096 mg |
| Folate (Vitamin B9) | 10.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 3.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits & Nutritional Insights
Butterbur (Fuki) is a low-calorie vegetable that provides a modest amount of protein, making it a suitable addition to a variety of dishes. Despite its light profile, it is a good source of essential minerals, particularly calcium, potassium, and magnesium, all of which are important for bone health, muscle function, and overall metabolic processes. Additionally, its iron content helps support oxygen transport in the blood, and its zinc plays a role in immune function and cell repair.
One of the standout nutrients in butterbur is Vitamin C, which helps boost the immune system and promotes healthy skin. The presence of folate adds to its appeal, supporting proper cellular function and aiding in the prevention of birth defects.
Butterbur also contains manganese, which is essential for bone formation and metabolic processes, and selenium, a mineral that supports antioxidant defense.
With its subtle, slightly bitter flavor and tender texture, butterbur is often used in salads, stir-fries, soups, and even pickled dishes in Japanese cuisine.
Dietary Preferences
Butterbur is an excellent option for those following a low-calorie diet, and its nutrient profile makes it suitable for vegetarians and vegans alike. It is gluten-free and can be incorporated into a variety of dietary preferences. However, since butterbur may cause allergic reactions in some individuals, it’s important to consume it in moderation, especially if you are sensitive to certain plants in the Asteraceae family.
Allergen Information
Butterbur is generally considered safe for most individuals, but some people may experience allergic reactions. Those who are allergic to ragweed, chrysanthemums, or marigolds may also be allergic to butterbur, as they belong to the same plant family. It is advisable to consult a healthcare professional if you have known allergies to these plants or if you’re unsure about adding butterbur to your diet.
Conclusion
Raw butterbur is a refreshing and nutritious addition to your meals, offering a combination of essential vitamins and minerals. Its low-calorie nature and rich nutrient profile make it a beneficial choice for supporting overall health and wellness. Whether used in a traditional Japanese dish or as a unique ingredient in your culinary creations, butterbur is a flavorful vegetable that can contribute to a balanced and health-conscious diet.
