Salsify, cooked, boiled, drained, with salt
* 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 | 4.6 MG | 5% | |
| Thiamin | 0.1 MG | 5% | |
| Riboflavin | 0.2 MG | 13% | |
| Niacin | 0.4 MG | 2% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.2 MG | 13% | |
| Folate, total | 15 UG | 4% | |
| Choline, total | 25.9 MG | 5% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.2 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0.3 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 47 MG | 4% | |
| Iron, Fe | 0.6 MG | 3% | |
| Magnesium, Mg | 18 MG | 4% | |
| Phosphorus, P | 56 MG | 4% | |
| Potassium, K | 283 MG | 6% | |
| Sodium, Na | 252 MG | 11% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.1 MG | 8% | |
| Manganese, Mn | 0.2 MG | 9% | |
| Selenium, Se | 0.6 UG | 1% |
Nutrition Highlights
- Low in calories with 68 kcal per 100g.
- Very low in fat (0.2g per 100g).
- Good source of dietary fiber (3.1g per 100g).
About Salsify, cooked, boiled, drained, with salt
This root vegetable, when cooked and boiled, offers a mild, slightly sweet flavor with a texture similar to asparagus or artichoke hearts. It's particularly notable for its impressive fiber content, providing over 3 grams per 100g serving, which supports digestive health and helps maintain steady blood sugar levels. The vegetable also delivers a good amount of potassium, important for heart health and proper muscle function, along with modest amounts of vitamin C, B vitamins, and minerals like iron and magnesium.
In the kitchen, this versatile vegetable shines in both simple and sophisticated preparations. It can be boiled and served as a side dish with butter and herbs, added to soups and stews for its subtle earthy notes, or incorporated into gratins and vegetable medleys. Some cooks enjoy it mashed as an alternative to potatoes, while others use it raw in salads when young and tender. Its ability to absorb flavors makes it excellent in braised dishes or when cooked with wine and aromatics. The vegetable's natural sweetness becomes more pronounced when roasted, making it a delightful addition to vegetable roasts or as a standalone roasted side dish.
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