Vegetable
boiled unsalted cardoon.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
cardoon
SERVING
CALORIES
22
PROTEIN
0.90g
CARBS
5.3g
FAT
0.10g
FIBER
1.6g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories22kcal—
Protein0.90g2%
Carbohydrates5.3g2%
Fiber1.6g6%
Sugar0.90g2%
Total fat0.10g0%
Saturated fat0.02g0%
Trans fat0g—
Cholesterol0mg0%
Water93.1g—
MINERALS
Sodium170mg7%
Potassium400mg9%
Calcium70mg5%
Iron0.70mg4%
Magnesium42mg10%
Phosphorus23mg2%
Zinc0.17mg2%
Copper0.23mg26%
Manganese0.25mg11%
Selenium0.20µg0%
VITAMINS
Vitamin A0µg0%
Vitamin C2.0mg2%
Vitamin D0µg0%
Vitamin E0.19mg1%
Vitamin K14.8µg12%
Thiamin (B1)0.02mg2%
Riboflavin (B2)0.03mg2%
Niacin (B3)0.30mg2%
Pantothenic acid (B5)0.34mg7%
Vitamin B60.12mg7%
Folate (B9)68µg17%
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 cup170g
1 tablespoon10.6g
1 teaspoon3.5g
1 ml0.7g
1 liter708.3g
1 piece100g
HEALTH BENEFITS
Why eat it.
- ✓Rich in dietary fiber, which aids digestion and promotes a feeling of fullness.
- ✓Contains cynarin, a compound that may support liver health and stimulate bile production.
- ✓Low in calories and a good source of minerals like potassium, manganese, and copper.
- ✓Provides antioxidants, such as silymarin, which can help protect cells from oxidative stress.
COOKING TIPS
In the kitchen.
- 1Boiled cardoon is excellent in gratins, baked with a Béchamel or cheese sauce until golden brown.
- 2Coat the boiled stalks in batter or breadcrumbs and deep-fry or pan-fry until crispy for a classic appetizer.
- 3Add to stews or braises, where its tender, artichoke-like flavor can be absorbed by the broth.
- 4Toss with olive oil, garlic, and herbs, then roast or grill for a simple and flavorful side dish.
STORAGE
Keep it fresh.
- Store boiled cardoon in an airtight container in the refrigerator for up to 4 days.
- For longer storage, freeze the boiled pieces in a single layer on a baking sheet before transferring to a freezer-safe bag. Use within 3 months.
FAQ
Frequently asked questions.
Is boiled unsalted cardoon healthy?
Yes, boiled cardoon is very healthy. It is low in calories (22 per 100g) and fat, while providing essential minerals like potassium and manganese. It is particularly valued for its high fiber content and antioxidants like silymarin, which protect cells from damage.
What are the health benefits of cardoon for the liver?
Cardoon contains a compound called cynarin, which is known to stimulate bile production and support overall liver function. Additionally, the presence of silymarin helps protect liver cells from oxidative stress and may aid in detoxification.
Is boiled cardoon good for weight loss?
Yes, it is an excellent food for weight management. With only 22 calories per 100g and a high dietary fiber content, it helps promote a feeling of fullness and satiety, which can prevent overeating.
Is boiled cardoon keto-friendly?
Yes, cardoon is keto-friendly. It contains about 5.3g of total carbohydrates per 100g, and since a portion of that is fiber, the net carb count is low enough to fit into most ketogenic or low-carb diets.
What does boiled cardoon taste like?
Boiled cardoon has a flavor profile very similar to artichoke hearts, as they are closely related. It is mildly nutty and earthy with a slight bitterness that mellows significantly after the boiling process.
Can I eat cardoon raw or must it be boiled?
While very young cardoons can occasionally be eaten raw in thin slices, most cardoons are too tough and bitter to enjoy without cooking. Boiling is the standard preparation method to soften the fibrous stalks and remove excess bitterness.
How do you prevent cardoon from turning brown during cooking?
Cardoons oxidize quickly once cut. To keep them pale, place the trimmed pieces immediately into 'acidulated water' (water mixed with lemon juice or vinegar) and boil them in similar conditions until tender.
Is boiled cardoon vegan and gluten-free?
Yes, boiled unsalted cardoon is naturally vegan and gluten-free. It is a pure vegetable preparation containing no animal products or gluten-containing grains, making it safe for those with celiac disease or plant-based lifestyles.
How do you store boiled cardoon and how long does it last?
Store boiled cardoon in an airtight container in the refrigerator. It will stay fresh for 3 to 5 days. For best results, keep it submerged in a little bit of its cooking liquid to prevent it from drying out.
Can you freeze boiled cardoon?
Yes, you can freeze boiled cardoon. Drain the pieces thoroughly and freeze them in a single layer before transferring to a freezer bag; they will last for up to 6 months, though the texture may become slightly softer after thawing.
