Vegetable
boiled unsalted salsify.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
salsify
SERVING
CALORIES
68
PROTEIN
2.7g
CARBS
15.4g
FAT
0.17g
FIBER
3.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories68kcal—
Protein2.7g5%
Carbohydrates15.4g6%
Fiber3.1g11%
Sugar2.9g6%
Total fat0.17g0%
Saturated fat0.04g0%
Trans fat0g—
Cholesterol0mg0%
Water81g—
MINERALS
Sodium16mg1%
Potassium283mg6%
Calcium47mg4%
Iron0.55mg3%
Magnesium18mg4%
Phosphorus56mg4%
Zinc0.30mg3%
Copper0.07mg8%
Manganese0.21mg9%
Selenium0.60µg1%
VITAMINS
Vitamin A0µg0%
Vitamin C4.6mg5%
Vitamin D0µg0%
Vitamin E0.19mg1%
Vitamin K0.30µg0%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.17mg13%
Niacin (B3)0.39mg2%
Pantothenic acid (B5)0.28mg6%
Vitamin B60.22mg13%
Folate (B9)15µg4%
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 cup135g
1 tablespoon8.4g
1 teaspoon2.8g
1 ml0.6g
1 liter562.5g
HEALTH BENEFITS
Why eat it.
- ✓Rich in prebiotic fiber, particularly inulin, which promotes a healthy gut microbiome.
- ✓Good source of potassium, which helps regulate blood pressure and fluid balance.
- ✓Provides essential minerals like iron and copper, crucial for red blood cell formation and energy production.
- ✓Contains Vitamin C and B vitamins, supporting immune function and metabolism.
COOKING TIPS
In the kitchen.
- 1Salsify has a unique flavor often compared to oysters or artichoke hearts, making it excellent in creamy soups, gratins, or simply sautéed in butter.
- 2Before boiling, peel the salsify root and immediately place it in acidulated water (water with lemon juice or vinegar) to prevent it from oxidizing and browning.
- 3Boiled salsify can be mashed as a potato substitute, roasted to caramelize its natural sugars, or sliced and added to stews.
STORAGE
Keep it fresh.
- Store boiled salsify in an airtight container in the refrigerator for up to 3-4 days.
- To prevent discoloration, store boiled salsify submerged in water with a squeeze of lemon juice.
FAQ
Frequently asked questions.
Is boiled salsify healthy?
Yes, boiled salsify is very healthy and nutrient-dense. It is low in calories and fat while providing significant amounts of prebiotic fiber, potassium, and essential minerals like iron and copper.
What are the primary health benefits of boiled salsify?
Boiled salsify is rich in inulin, a prebiotic fiber that promotes a healthy gut microbiome. It also supports heart health through its potassium content and aids energy production and blood health with its iron and copper levels.
How many calories and carbs are in boiled unsalted salsify?
A 100g serving of boiled unsalted salsify contains approximately 68 calories and 15.36g of carbohydrates. It also provides about 2.73g of protein and a negligible 0.17g of fat.
Is boiled salsify keto-friendly?
With over 15g of carbohydrates per 100g, salsify is higher in carbs than many other root vegetables. While it contains beneficial fiber, it should be consumed in moderation if you are following a strict ketogenic diet.
Is boiled salsify vegan and gluten-free?
Yes, boiled unsalted salsify is naturally vegan and gluten-free. It is a plant-based root vegetable that contains no animal products or gluten proteins.
What does boiled salsify taste like?
Boiled salsify has a mild, slightly sweet, and earthy flavor. It is famously known as the 'oyster plant' because many people find its taste reminiscent of cooked oysters or artichoke hearts.
How do you use boiled salsify in cooking?
Once boiled, salsify can be mashed like potatoes, added to creamy soups, or tossed in a pan with herbs and butter. It also works well in gratins or served cold with a light vinaigrette.
Is boiled salsify good for weight loss?
Yes, it is an excellent choice for weight loss because it is low in fat and calories. The high fiber content helps increase satiety, making you feel full for longer periods.
How long does boiled salsify last in the refrigerator?
Boiled salsify can be stored in an airtight container in the fridge for 3 to 5 days. To maintain its texture, ensure it is well-drained before storing.
Can you freeze boiled salsify?
Yes, boiled salsify freezes well. Place the cooled, drained pieces in a freezer-safe bag or container; it will maintain its quality for up to 3 months.
