Salsify, cooked, boiled, drained, without 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 | 16 MG | 1% | |
| 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, without salt
This root vegetable, when cooked by boiling and drained without added salt, offers a mild, slightly sweet flavor reminiscent of oysters or artichokes. Its creamy white flesh becomes tender and easy to digest after cooking, making it an excellent choice for those seeking gentle, nutrient-dense foods. With just 68 calories per 100g serving, it provides a good balance of complex carbohydrates for sustained energy, along with 2.7g of protein to support muscle maintenance and repair.
The vegetable stands out for its impressive fiber content of 3.1g per serving, which supports digestive health and helps maintain steady blood sugar levels. Its low fat content (0.2g) and absence of added salt make it particularly suitable for heart-healthy diets and those monitoring sodium intake. The 15.4g of carbohydrates are primarily complex, providing steady energy without dramatic blood sugar spikes.
In the kitchen, this versatile root works beautifully in soups and stews, where it absorbs surrounding flavors while adding its own subtle earthiness. It can be mashed like potatoes, added to gratins, or served as a simple side dish with a drizzle of olive oil and herbs. The cooked vegetable also pairs wonderfully with creamy sauces or can be incorporated into vegetable medleys for added texture and nutrition.
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