Butterbur, (fuki), raw
* 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 | 31.5 MG | 35% | |
| Thiamin | 0.0 MG | 2% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 0.2 MG | 1% | |
| Pantothenic acid | 0.0 MG | 1% | |
| Vitamin B-6 | 0.1 MG | 6% | |
| Folate, total | 10 UG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 3 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 103 MG | 8% | |
| Iron, Fe | 0.1 MG | 1% | |
| Magnesium, Mg | 14 MG | 3% | |
| Phosphorus, P | 12 MG | 1% | |
| Potassium, K | 655 MG | 14% | |
| Sodium, Na | 7 MG | 0% | |
| Zinc, Zn | 0.2 MG | 1% | |
| Copper, Cu | 0.1 MG | 11% | |
| Manganese, Mn | 0.3 MG | 12% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (14 kcal per 100g), suitable for weight management.
- Very low in fat (0.0g per 100g).
- Good source of Vitamin C, total ascorbic acid (35% DV).
About Butterbur, (fuki), raw
This plant, native to East Asia, is a perennial vegetable with large, broad leaves and thick stalks that are commonly harvested in early spring. It has a slightly bitter, earthy flavor that mellows when cooked, making it a staple in Japanese and Korean cuisine. The stalks are typically blanched or boiled to reduce their natural bitterness before being incorporated into dishes. While it is low in calories and contains no fat, it provides a modest amount of carbohydrates and a small amount of protein. Its nutrient profile is not particularly rich in vitamins or minerals, but it does contain some antioxidants and is valued for its unique taste and texture.
In cooking, it is often used in soups, stews, and stir-fries, where its tender stalks absorb the flavors of the dish. It can also be pickled or simmered in soy-based broths for a savory side dish. Due to its low calorie content, it is a popular choice for those seeking light, vegetable-based meals. However, it is important to note that the raw plant contains pyrrolizidine alkaloids, which can be toxic if consumed in large quantities. Proper preparation, such as blanching or cooking, is essential to ensure safety. When handled correctly, it offers a distinctive culinary experience and a way to incorporate seasonal, plant-based ingredients into a balanced diet.
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