Salsify, (vegetable oyster), 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 | 8 MG | 9% | |
| Thiamin | 0.1 MG | 7% | |
| Riboflavin | 0.2 MG | 17% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.4 MG | 7% | |
| Vitamin B-6 | 0.3 MG | 16% | |
| Folate, total | 26 UG | 7% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 60 MG | 5% | |
| Iron, Fe | 0.7 MG | 4% | |
| Magnesium, Mg | 23 MG | 5% | |
| Phosphorus, P | 75 MG | 6% | |
| Potassium, K | 380 MG | 8% | |
| Sodium, Na | 20 MG | 1% | |
| Zinc, Zn | 0.4 MG | 3% | |
| Copper, Cu | 0.1 MG | 10% | |
| Manganese, Mn | 0.3 MG | 12% | |
| Selenium, Se | 0.8 UG | 1% |
Nutrition Highlights
- Low in calories with 82 kcal per 100g.
- Very low in fat (0.2g per 100g).
- Good source of dietary fiber (3.3g per 100g).
About Salsify, (vegetable oyster), raw
This long, slender root vegetable has a mild, slightly sweet flavor often compared to oysters or artichokes, which is why it's sometimes called "vegetable oyster." Its pale, tan skin hides a creamy white interior that turns brown quickly once peeled, so it's best handled with care. Rich in fiber, it supports healthy digestion and can help maintain steady blood sugar levels. It also provides a good amount of potassium, which is important for heart health and muscle function, along with modest amounts of vitamin C and B vitamins that contribute to immune support and energy metabolism.
In the kitchen, it's quite versatile—often boiled, steamed, or roasted until tender, then added to soups, stews, or gratins. Some people enjoy it mashed as a lighter alternative to potatoes, while others slice it thinly for gratins or fritters. Because of its delicate flavor, it pairs well with butter, cream, herbs like thyme or parsley, and even a splash of lemon to brighten its taste. It's a nutritious, low-calorie option that can add variety and a subtle earthiness to meals, especially for those looking to diversify their vegetable intake.
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