Dried Longans – Nutritional Information & Benefits
Dried longans are a nutrient-dense tropical fruit that offers a delicious, natural sweetness with a variety of essential nutrients. Known for their delicate flavor, dried longans are often used in traditional dishes and desserts across Southeast Asia. This fruit is not only tasty but also provides a host of health benefits, making it an excellent addition to your pantry.
Nutritional Breakdown (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 286 kcal |
| Protein | 4.9 g |
| Fat | 0.4 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 74.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 45.0 mg |
| Iron | 5.4 mg |
| Magnesium | 46 mg |
| Phosphorus | 196 mg |
| Potassium | 658 mg |
| Sodium | 48.0 mg |
| Zinc | 0.22 mg |
| Copper | 0.807 mcg |
| Manganese | 0.248 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 28.0 mg |
| Thiamin (B1) | 0.04 mg |
| Riboflavin (B2) | 0.5 mg |
| Niacin (B3) | 1.0 mg |
| Vitamin B6 | 0.0 mg |
| Folate (B9) | 0.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Dried Longans
Dried longans are packed with several vitamins and minerals that can contribute to your overall well-being. Some of the notable benefits include:
- Rich in Energy: With 286 kcal per 100g, dried longans are a good source of energy, making them a great snack for a quick energy boost during the day.
- High in Carbohydrates: Dried longans contain 74g of carbohydrates per 100g, which provide a steady release of energy, ideal for active individuals.
- Good Source of Iron and Magnesium: Iron and magnesium are essential for blood health and muscle function. Dried longans provide 5.4 mg of iron and 46 mg of magnesium, which are vital for various metabolic processes.
- High Potassium Content: The high potassium content (658 mg) helps to maintain healthy blood pressure and supports proper muscle and nerve function.
- Vitamin C: With 28 mg of vitamin C, dried longans support the immune system and contribute to healthy skin by promoting collagen production.
- Supports Bone Health: Dried longans contain calcium (45 mg) and phosphorus (196 mg), both important for maintaining strong and healthy bones.
Dietary Preferences
- Gluten-Free: Dried longans are naturally gluten-free, making them suitable for those with gluten sensitivities or celiac disease.
- Low in Fat: With only 0.4 grams of fat per 100g, dried longans are an excellent option for those following a low-fat diet.
- Vegan & Vegetarian-Friendly: These dried fruits contain no animal-derived ingredients, making them an ideal snack for both vegans and vegetarians.
Allergen Information
Dried longans are naturally free of common allergens like dairy, eggs, and nuts. However, as with all dried fruits, cross-contamination during processing may occur, so itβs important to check the packaging for any allergen warnings if you have specific food sensitivities.
How to Use Dried Longans
Dried longans are incredibly versatile and can be used in both sweet and savory dishes. Here are some ways to incorporate them into your meals:
- As a Snack: Enjoy dried longans straight from the package as a healthy, satisfying snack.
- In Desserts: Use them in cakes, puddings, and traditional Asian desserts like sweet soups or rice porridge.
- In Smoothies: Blend them into smoothies for a natural, fruity flavor boost.
- In Tea: Soak dried longans in hot water to make a fragrant tea, often combined with other dried fruits like goji berries or jujube.
Conclusion
Dried longans are a delicious and nutritious option for those looking to add a unique tropical touch to their diet. With their rich energy content, high levels of essential minerals like potassium, magnesium, and iron, as well as their versatility in cooking, dried longans are a must-try ingredient for anyone interested in expanding their culinary horizons. Whether youβre snacking, baking, or making traditional dishes, dried longans provide numerous health benefits in a convenient, easy-to-use form.
