Rowal, 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 | 25.8 MG | 29% | |
| Vitamin A, RAE | 19 UG | 2% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 15 MG | 1% | |
| Iron, Fe | 2.2 MG | 12% | |
| Magnesium, Mg | 32 MG | 8% | |
| Phosphorus, P | 52 MG | 4% | |
| Potassium, K | 131 MG | 3% | |
| Sodium, Na | 4 MG | 0% | |
| Zinc, Zn | 0.4 MG | 4% | |
| Copper, Cu | 1.1 MG | 118% | |
| Manganese, Mn | 0.2 MG | 7% |
Nutrition Highlights
- Low in calories with 111 kcal per 100g.
- Very low in fat (2g per 100g).
- High in dietary fiber (6.2g per 100g), supporting digestive health.
- Rich source of Copper, Cu (118% of Daily Value per 100g).
- Good source of Vitamin C, total ascorbic acid (29% DV).
About Rowal, raw
This root vegetable, often enjoyed raw, is a nutritional powerhouse, especially regarding fiber content. Providing a significant 6.2 grams of fiber per 100-gram serving, it supports digestive health and can contribute to feelings of fullness, potentially aiding in weight management. While relatively low in protein and fat, it offers a good source of carbohydrates, predominantly complex starches that provide sustained energy. Furthermore, it often contains beneficial vitamins and minerals, though the specific levels can fluctuate depending on the variety and growing conditions.
The versatility of this food makes it a welcome addition to various diets. It's frequently enjoyed grated or thinly sliced in salads, lending a refreshing crunch and subtly sweet flavor. Many people also love it finely julienned and used as a base for slaws, paired with a tangy dressing. Some enjoy it juiced for a nutritional boost, or even ferment it to create a probiotic-rich side dish. Because of its high carbohydrate content, individuals monitoring their blood sugar should be mindful of portion sizes, and those with digestive sensitivities may want to start with smaller amounts to assess tolerance.
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