Chokecherries, raw, pitted (Shoshone Bannock)
* 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 | 0.7 MG | 1% | |
| Thiamin | 0.0 MG | 2% | |
| Riboflavin | 0.1 MG | 4% | |
| Niacin | 0.7 MG | 4% | |
| Pantothenic acid | 0.3 MG | 7% | |
| Vitamin B-6 | 0.2 MG | 11% | |
| Folate, total | 10 UG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 2 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.8 MG | 5% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 29.3 UG | 24% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 40 MG | 3% | |
| Iron, Fe | 0.4 MG | 2% | |
| Magnesium, Mg | 21 MG | 5% | |
| Phosphorus, P | 45 MG | 4% | |
| Potassium, K | 309 MG | 7% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.1 MG | 8% | |
| Manganese, Mn | 0.2 MG | 8% | |
| Selenium, Se | 1.7 UG | 3% |
Nutrition Highlights
- Very low in fat (1.0g per 100g).
- High in dietary fiber (17g per 100g), supporting digestive health.
- Good source of Vitamin K (phylloquinone) (24% DV).
About Chokecherries, raw, pitted (Shoshone Bannock)
These small, dark, and often tart fruits are a staple in the diets of the Shoshone-Bannock tribes, offering a unique nutritional profile. Rich in fiber, they contribute significantly to digestive health and help regulate blood sugar levels. The high fiber content also promotes satiety, potentially aiding in weight management. Beyond fiber, chokecherries are notable for their antioxidant properties, stemming from a concentration of anthocyanins, compounds that give the fruit its deep color. These antioxidants help protect cells from damage and may reduce the risk of chronic diseases. With a low-fat content and a moderate amount of protein, they can be a nutritious addition to a balanced diet.
In the kitchen, these berries are often transformed to reduce their astringency. While raw, they can be quite puckering, so cooking often makes them more palatable. Traditionally, chokecherries are incorporated into sauces, jams, and jellies. They also make a flavorful addition to baked goods, such as pies and muffins, lending a tart counterpoint to sweeter ingredients. Some people enjoy them in smoothies or as a component of trail mixes. When using them, be mindful of the pits, as they contain a small amount of cyanide-producing compounds. While not typically a concern in small quantities, it's best to remove the pits before consuming or processing the fruit.
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