Vegetable
boiled unsalted borage.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
borage
SERVING
CALORIES
21
PROTEIN
1.8g
CARBS
3.0g
FAT
0.70g
FIBER
2.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories21kcal—
Protein1.8g4%
Carbohydrates3.0g1%
Fiber2.0g7%
Sugar0.10g0%
Total fat0.70g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water93g—
MINERALS
Sodium80mg3%
Potassium470mg10%
Calcium93mg7%
Iron3.3mg18%
Magnesium52mg12%
Phosphorus53mg4%
Zinc0.20mg2%
Copper0.13mg14%
Manganese0.35mg15%
Selenium0.90µg2%
VITAMINS
Vitamin A210µg23%
Vitamin C13mg14%
Vitamin D0µg0%
Vitamin E0.15mg1%
Vitamin K15µg13%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.15mg12%
Niacin (B3)0.90mg6%
Pantothenic acid (B5)0.04mg1%
Vitamin B60.08mg5%
Folate (B9)13µg3%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup145g
1 tablespoon9.1g
1 teaspoon3g
1 ml0.6g
1 liter604.2g
HEALTH BENEFITS
Why eat it.
- ✓Contains gamma-linolenic acid (GLA), an omega-6 fatty acid known for its anti-inflammatory properties.
- ✓A good source of Vitamin C and Vitamin A, which support immune function and vision health.
- ✓Provides essential minerals like potassium, calcium, and iron, contributing to heart health, bone strength, and oxygen transport.
- ✓Traditionally used in herbal medicine for its diuretic and soothing properties for the respiratory system.
COOKING TIPS
In the kitchen.
- 1After boiling, press the borage leaves firmly to remove as much water as possible to prevent dishes from becoming watery.
- 2Sauté the boiled and drained borage with garlic, olive oil, and a squeeze of lemon for a simple side dish.
- 3Chop and incorporate into fillings for ravioli, lasagna, or savory pies, often mixed with ricotta or other soft cheeses.
- 4The mild, cucumber-like flavor of borage pairs well with eggs; add it to omelets, frittatas, or quiches.
STORAGE
Keep it fresh.
- Store boiled borage in an airtight container in the refrigerator and consume within 2-3 days for best quality.
- For longer storage, squeeze out all excess water, portion into freezer-safe bags, and freeze for up to 3 months.
FAQ
Frequently asked questions.
Is boiled borage healthy?
Yes, boiled borage is highly nutritious and very low in calories. It is a great source of Vitamin A, Vitamin C, and essential minerals like iron and calcium, which support immune health and bone strength.
What are the health benefits of boiled borage?
Boiled borage contains gamma-linolenic acid (GLA), an omega-6 fatty acid with potent anti-inflammatory properties. It also provides potassium for heart health and has traditionally been used as a diuretic and to soothe the respiratory system.
How many calories and carbs are in boiled unsalted borage?
A 100g serving of boiled unsalted borage contains approximately 21 calories, 3g of carbohydrates, 1.8g of protein, and 0.7g of fat. This makes it an extremely light and nutrient-dense vegetable.
Is boiled borage keto-friendly?
Yes, boiled borage is very keto-friendly. With only 3g of total carbohydrates per 100g, it can easily fit into a low-carb or ketogenic lifestyle without spiking blood sugar levels.
Is boiled borage vegan and gluten-free?
Yes, boiled unsalted borage is naturally vegan and gluten-free. It is a pure plant-based ingredient that contains no animal products or gluten proteins.
What does boiled borage taste like?
Boiled borage has a mild, refreshing flavor that is often compared to cucumber. Boiling the vegetable softens its texture and removes the prickly hairs found on the raw leaves, making it much more pleasant to eat.
How do you prepare and boil borage?
Wash the leaves and stems thoroughly to remove dirt. Place them in boiling water for 3 to 5 minutes until tender, then drain. Boiling is the preferred method for borage as it neutralizes the fuzzy, prickly texture of the raw plant.
Can I eat borage stems as well as the leaves?
Yes, both the leaves and the stems of the borage plant are edible when boiled. The stems become tender after cooking and provide a similar mild, cucumber-like flavor to the leaves.
How should I store boiled borage and how long does it last?
Store boiled borage in an airtight container in the refrigerator. It is best consumed within 3 to 4 days for optimal freshness and flavor.
Are there any risks to eating boiled borage?
While healthy, borage contains small amounts of pyrrolizidine alkaloids, which can be taxing on the liver if consumed in excessive quantities over long periods. It is perfectly safe for most people when enjoyed in moderation as part of a varied diet.
