Chrysanthemum leaves, 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 | 1.4 MG | 2% | |
| Thiamin | 0.1 MG | 11% | |
| Riboflavin | 0.1 MG | 11% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.2 MG | 4% | |
| Vitamin B-6 | 0.2 MG | 10% | |
| Folate, total | 177 UG | 44% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 94 UG | 10% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 117 MG | 9% | |
| Iron, Fe | 2.3 MG | 13% | |
| Magnesium, Mg | 32 MG | 8% | |
| Phosphorus, P | 54 MG | 4% | |
| Potassium, K | 567 MG | 12% | |
| Sodium, Na | 118 MG | 5% | |
| Zinc, Zn | 0.7 MG | 6% | |
| Copper, Cu | 0.1 MG | 15% | |
| Manganese, Mn | 0.9 MG | 41% | |
| Selenium, Se | 0.3 UG | 1% |
Nutrition Highlights
- Very low in calories (24 kcal per 100g), suitable for weight management.
- Very low in fat (0.6g per 100g).
- Good source of dietary fiber (3g per 100g).
- Good source of Manganese, Mn (41% DV).
- Good source of Folate, total (44% DV).
About Chrysanthemum leaves, raw
These vibrant green leaves, often overlooked, offer a wealth of nutritional value with a surprisingly low-calorie profile. Chrysanthemum leaves are a staple in many East Asian cuisines, prized for their slightly bitter, peppery flavor that mellows beautifully when cooked. They're a fantastic source of dietary fiber, crucial for digestive health and promoting feelings of fullness. While low in fat, these leaves contribute a moderate amount of plant-based protein, vital for building and repairing tissues. Moreover, they contain beneficial antioxidants, which help protect cells from damage.
Incorporating chrysanthemum leaves into your diet is simple and delicious. They can be enjoyed raw in salads, adding a unique flavor dimension. However, the leaves are often lightly blanched or stir-fried to reduce their bitterness. They pair well with garlic, soy sauce, and sesame oil, and are commonly used in soups, stews, and side dishes. Consider adding them to your next Asian-inspired meal for a nutrient-packed boost.
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