Vegetable
boiled unsalted butterbur.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
fuki
SERVING
CALORIES
11
PROTEIN
0.30g
CARBS
2.8g
FAT
0.10g
FIBER
1.3g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories11kcal—
Protein0.30g1%
Carbohydrates2.8g1%
Fiber1.3g5%
Sugar0.10g0%
Total fat0.10g0%
Saturated fat0.01g0%
Trans fat0g—
Cholesterol0mg0%
Water96.2g—
MINERALS
Sodium7.0mg0%
Potassium210mg4%
Calcium45mg3%
Iron0.20mg1%
Magnesium8.0mg2%
Phosphorus15mg1%
Zinc0.10mg1%
Copper0.03mg3%
Manganese0.10mg4%
Selenium0.10µg0%
VITAMINS
Vitamin A1.0µg0%
Vitamin C1.0mg1%
Vitamin D0µg0%
Vitamin E0.10mg1%
Vitamin K5.0µg4%
Thiamin (B1)0.01mg1%
Riboflavin (B2)0.02mg2%
Niacin (B3)0.20mg1%
Pantothenic acid (B5)0.10mg2%
Vitamin B60.02mg1%
Folate (B9)7.0µg2%
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 cup100g
1 tablespoon6.3g
1 teaspoon2.1g
1 ml0.4g
1 liter416.7g
HEALTH BENEFITS
Why eat it.
- ✓Contains anti-inflammatory compounds such as petasin and isopetasin, traditionally used to alleviate migraines and allergies.
- ✓A good source of dietary fiber, which supports digestive health and regular bowel movements.
- ✓Provides essential nutrients including vitamin K, vitamin A, calcium, and potassium.
- ✓Rich in antioxidants that help protect the body against damage from free radicals.
COOKING TIPS
In the kitchen.
- 1Crucially, butterbur must be properly prepared to remove toxic pyrrolizidine alkaloids (PAs). This involves boiling, often with ash or baking soda (a process called 'aku-nuki' in Japan), and changing the water.
- 2The earthy, slightly bitter flavor of butterbur pairs well with umami-rich ingredients like miso, soy sauce, dashi, and bonito flakes.
- 3Use boiled butterbur in traditional Japanese dishes like 'nimono' (simmered dishes), 'kinpira' (stir-fry with soy sauce and mirin), or 'tsukudani' (preserved by simmering in a sweet and savory sauce).
STORAGE
Keep it fresh.
- Store boiled butterbur in an airtight container in the refrigerator and consume within 3-4 days for best quality.
- For longer-term storage, boiled butterbur can be frozen in a freezer-safe bag or container for up to 3 months.
FAQ
Frequently asked questions.
Is boiled butterbur healthy?
Yes, boiled butterbur is very healthy as it is extremely low in calories (11 per 100g) and virtually fat-free. It provides essential nutrients like vitamin K, vitamin A, and potassium, along with unique anti-inflammatory compounds.
What are the specific health benefits of butterbur?
Butterbur contains petasin and isopetasin, which are anti-inflammatory compounds traditionally used to alleviate migraines and allergies. It is also rich in dietary fiber for digestive health and antioxidants that protect cells from free radical damage.
Is boiled butterbur good for weight loss?
Yes, it is an excellent food for weight loss. With only 11 calories and 2.8g of carbs per 100g, it allows for high-volume eating with minimal caloric intake, while the fiber content helps promote a feeling of fullness.
Is boiled butterbur keto-friendly?
Yes, boiled butterbur is very keto-friendly. It contains only 2.8g of total carbohydrates per 100g, making it a safe vegetable choice for those following a strict low-carb or ketogenic diet.
Is boiled butterbur vegan and gluten-free?
Yes, boiled butterbur is a plant-based vegetable and is naturally vegan and gluten-free. As long as it is prepared unsalted and without additives, it fits perfectly into both dietary patterns.
What does boiled butterbur taste like?
Boiled butterbur has a unique, slightly bitter, and earthy flavor with a crisp, celery-like texture. The boiling process helps mellow out its natural bitterness, making it a refreshing addition to savory dishes.
How do you use boiled butterbur in cooking?
It is commonly used in Asian cuisine, often simmered in broths, added to miso soup, or served as a chilled side dish. It can also be chopped and tossed into stir-fries or salads to add a crunchy, fibrous texture.
How should I store boiled butterbur?
Store boiled butterbur in an airtight container in the refrigerator. To maintain its crispness, you can submerge the stalks in a small amount of water, changing the water daily to keep it fresh.
How long does boiled butterbur last?
When stored properly in the refrigerator, boiled butterbur typically lasts for 2 to 3 days. For the best flavor and texture, it is recommended to consume it as soon as possible after preparation.
Why is butterbur usually boiled before eating?
Butterbur is boiled to remove its intense natural bitterness and to neutralize certain alkaloids. This preparation step, often followed by soaking in cold water, makes the vegetable palatable and safe for consumption.
