Cardoon, 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 | 2 MG | 2% | |
| Thiamin | 0.0 MG | 2% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 0.3 MG | 2% | |
| Pantothenic acid | 0.3 MG | 7% | |
| Vitamin B-6 | 0.1 MG | 7% | |
| Folate, total | 68 UG | 17% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 70 MG | 5% | |
| Iron, Fe | 0.7 MG | 4% | |
| Magnesium, Mg | 42 MG | 10% | |
| Phosphorus, P | 23 MG | 2% | |
| Potassium, K | 400 MG | 9% | |
| Sodium, Na | 170 MG | 7% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.2 MG | 26% | |
| Manganese, Mn | 0.3 MG | 11% | |
| Selenium, Se | 0.2 UG | 0% |
Nutrition Highlights
- Very low in calories (17 kcal per 100g), suitable for weight management.
- Very low in fat (0.1g per 100g).
- Good source of Copper, Cu (26% DV).
About Cardoon, raw
This vegetable, a member of the thistle family, resembles a large, silvery-green celery stalk and is known for its slightly bitter, artichoke-like flavor. It's a low-calorie, high-fiber food that provides a modest amount of protein and carbohydrates. With just 17 calories per 100 grams, it's an excellent choice for those looking to add bulk to meals without significantly increasing caloric intake. Its high fiber content supports digestive health and can help promote a feeling of fullness, making it a valuable addition to weight management plans. The vegetable also contains small amounts of essential nutrients, including potassium and vitamin C, though it's not a major source of fat or protein.
In the kitchen, this vegetable is often prepared by removing the tough outer strings and blanching the stalks to mellow its bitterness. It's commonly used in Mediterranean and Middle Eastern cuisines, where it's braised, sautéed, or incorporated into soups and stews. Some cooks also fry it or use it as a filling for savory pastries. Because of its fibrous texture, it benefits from slow cooking methods that soften its stalks and enhance its flavor. When selecting it, look for firm, crisp stalks without signs of wilting or browning, as freshness is key to achieving the best taste and texture in your dishes.
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