Calorie Chart / Vegetables / Salsify
How Many Calories Are in Salsify?
Calculation of the nutritional value & Recommended Dietary Intake of salsify
For g and a calorie requirement of kcal
| Calories 68 kcal | Proteins 5.2 g | Lipids 0.8 g | Carbohydrates 10 g |
| 3% | 7% | 1% | 4% |
Health benefits of salsify
Salsify - 100g
Calories 34 kcal
Proteins 2.6 g
Lipids 0.4 g
Carbohydrates 5 g
With barely 34 kcal per 100 g, salsify belongs to the group of vegetables that are naturally poor in calories. This modest calorie level makes it invaluable for anyone counting calories or wishing to reduce daily calorie intake while still feeling satiated.
Beyond its low-calorie profile, salsify is a good source of inulin, a prebiotic fibre that fosters a healthy gut microbiota and may help stabilise blood sugar. It supplies potassium, magnesium, and small amounts of vitamin C and several B vitamins (B1, B6, folate), useful for nerve function and energy metabolism. Thanks to these nutrients, salsify can support normal blood pressure and contribute to fatigue reduction.
Sometimes called "oyster plant" because of its subtle shellfish aroma when cooked, salsify was highly popular in 19th-century Europe before the potato eclipsed it. Its creamy flesh also contains antioxidant polyphenols that may offer supposed protection against oxidative stress.
Tips for incorporating salsify into a balanced diet
Because salsify is low in calories, it can replace higher-starch sides to lighten a menu without compromising flavour. Try oven-roasting the sticks with a drizzle of olive oil and serving them next to a flaky fillet of salmon; the fish's omega-3s complement the vegetable's fibre while keeping overall calories moderate.
For a comforting yet reasonable-calorie dish, cut salsify into rounds and fold them into a light gratin with a touch of light crème fraîche. The result is far leaner in calories than a classic potato gratin.
Purée cooked salsify with steamed carrot and a hint of nutmeg to create a colourful mash that pairs elegantly with grilled chicken breast. This trio keeps calories in check while providing protein, fibre, and carotenoids.
If you enjoy soups, simmer salsify with leeks and garnish with crunchy hazelnut pieces just before serving; the nuts add texture, minerals, and only a modest rise in calories compared with cream-based garnishes.
Frequently Asked Questions
- How many calories are in salsify?
- Salsify provides 34 kcal per 100 g.
- Is salsify good for weight-loss diets?
- Yes. Its high-fibre, low-fat profile and mere 34 kcal per 100 g help you feel full while keeping calories under control.
- Does cooking salsify change its calories?
- The root itself keeps virtually the same calories; any change comes from what you cook it with. For example, butter or cream will raise overall calories markedly.
- What nutrients accompany the calories in salsify?
- Alongside those few calories, you get inulin fibre, potassium, magnesium, vitamin C, and several B vitamins, which enhance its nutritional value.
- Can I include salsify in a low-carb or keto plan?
- Salsify contains some natural sugars and fibre, so it is moderate in carbohydrates; if you monitor carbs more than calories, enjoy it in small portions.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
