Borage, cooked, boiled, drained, without 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 | 88 MG | 4% | |
| 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, without salt
This leafy green vegetable, when cooked by boiling and drained without added salt, offers a low-calorie option with a modest protein content and minimal fat. Each 100-gram serving provides just 25 calories, making it a light addition to meals. It contains 2.1 grams of protein, which contributes to daily protein needs, though it is not a significant source. The carbohydrate content is 3.6 grams, with no dietary fiber reported, which may limit its role in digestive health compared to other greens. The fat content is low at 0.8 grams, and it contains no saturated or trans fats, making it heart-friendly. While it lacks significant fiber, its low calorie and fat content can support weight management when included as part of a balanced diet.
In culinary use, this vegetable is often prepared by boiling, which softens its texture and mellows its flavor, making it suitable for soups, stews, or as a simple side dish. Its mild taste allows it to blend well with other ingredients without overpowering a dish. Because it is boiled and drained without salt, it can be a good choice for those monitoring sodium intake. However, the lack of fiber means it may not provide the same satiety or digestive benefits as other leafy greens. When incorporating it into meals, pairing it with high-fiber foods can help create a more balanced nutritional profile.
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