Borage, cooked, boiled, drained, with salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 32.5 MG | 36% | |
| Thiamin | 0.1 MG | 5% | |
| Riboflavin | 0.2 MG | 13% | |
| Niacin | 0.9 MG | 6% | |
| Pantothenic acid | 0.0 MG | 1% | |
| Vitamin B-6 | 0.1 MG | 5% | |
| Folate, total | 10 UG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 219 UG | 24% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 102 MG | 8% | |
| Iron, Fe | 3.6 MG | 20% | |
| Magnesium, Mg | 57 MG | 14% | |
| Phosphorus, P | 55 MG | 4% | |
| Potassium, K | 491 MG | 10% | |
| Sodium, Na | 324 MG | 14% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.1 MG | 16% | |
| Manganese, Mn | 0.4 MG | 17% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (25 kcal per 100g), suitable for weight management.
- Very low in fat (0.8g per 100g).
- Good source of Iron, Fe (20% DV).
- Good source of Vitamin C, total ascorbic acid (36% DV).
- Good source of Vitamin A, RAE (24% DV).
About Borage, cooked, boiled, drained, with salt
A vibrant green leafy vegetable, often overlooked, offers a unique culinary experience. Borage, when cooked and seasoned, presents a delicate flavor profile, slightly reminiscent of cucumber or oyster. Though its calorie count is impressively low, the nutritional value is substantial, particularly in terms of micronutrients. While the provided data highlights a low fiber content, it's worth noting that fresh borage leaves are also a source of vitamins and minerals like vitamin C and potassium.
In the kitchen, cooked borage can be a versatile addition to various dishes. Consider incorporating it into omelets, frittatas, or soups for a subtle savory note. It can also be a unique ingredient in pasta sauces or as a side dish, sautéed with garlic and olive oil. Bear in mind that while the leaves are generally safe to consume, the plant contains pyrrolizidine alkaloids (PAs), which can be harmful in large quantities. Therefore, moderate consumption is recommended, and it's best to avoid consuming the leaves regularly if you have any existing liver conditions.
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