Salsify, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Often called 'oyster plant,' cooked salsify has a delicate, slightly sweet, and earthy flavor reminiscent of artichoke hearts or oysters, with a tender texture. --- RECIPE --- Servings: 2-3 Prep Time: 25 minutes Ingredients: - 1 pound salsify roots - Water for boiling - 1 tablespoon lemon juice (to prevent browning) - 1 tablespoon butter (optional) - Salt to taste - Black pepper to taste Instructions: 1. Peel salsify roots (they can stain, so wear gloves). Cut into 2-inch pieces and immediately place in water with lemon juice to prevent discoloration. 2. Place salsify in a pot of lightly salted boiling water. Cook for 15-20 minutes, or until tender. 3. Drain well. Toss with butter (if using), salt, and pepper before serving.
Per 100g reference serving, Salsify, cooked provides 89 kcal of energy, 2.65g protein (11% of calories), 14.9g total carbohydrates (63% of calories, including 3g dietary fiber and 2.81g sugars), and 2.71g total fat (26% of calories).
Vitamins Profile in Salsify, cooked (Per 100g)
Track how Salsify, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 4.5 mg | 5% DV |
| Vitamin A (RAE) | 11 µg | 1.2% DV |
| Vitamin E (Alpha-Tocopherol) | 0.56 mg | 3.7% DV |
| Vitamin K (Phylloquinone) | 2.4 µg | 2% DV |
| Vitamin B1 (Thiamin) | 0.054 mg | 4.5% DV |
| Vitamin B2 (Riboflavin) | 0.168 mg | 12.9% DV |
| Vitamin B3 (Niacin) | 0.38 mg | 2.4% DV |
| Vitamin B6 (Pyridoxine) | 0.227 mg | 13.4% DV |
| Total Folate (Vitamin B9) | 15 µg | 3.8% DV |
| Folate (Dietary Folate Equivalents) | 15 µg | 3.8% DV |
| Natural Food Folate | 15 µg | 3.8% DV |
| Choline | 25.3 mg | 4.6% DV |
| Preformed Retinol | 11 µg | 1.2% DV |
| Beta-Carotene | 5 µg | 0.1% DV |
Minerals & Electrolytes in Salsify, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.54 mg | 3% DV |
| Calcium (Ca) | 46 mg | 3.5% DV |
| Magnesium (Mg) | 17 mg | 4% DV |
| Potassium (K) | 274 mg | 5.8% DV |
| Zinc (Zn) | 0.29 mg | 2.6% DV |
| Selenium (Se) | 0.6 µg | 1.1% DV |
| Phosphorus (P) | 54 mg | 4.3% DV |
| Copper (Cu) | 0.068 mg | 7.6% DV |
| Sodium (Na) | 136 mg | 5.9% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.092 g | 5.8% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.711 g | 5.1% DV |
| Monounsaturated Fat (MUFA) | 0.906 g | 3% DV |
| Polyunsaturated Fat (PUFA) | 0.802 g | 4% DV |
| Saturated Fat (SFA) | 0.706 g | 3.5% DV |
| Dietary Cholesterol | 2 mg | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Salsify, cooked contains 89 calories (kcal), 2.65g of protein, 14.9g of carbohydrates (3g fiber, 2.81g total sugars), and 2.71g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Salsify, cooked has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of -3.5 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Salsify, cooked: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Salsify, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.