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Salsify, Frozen

Salsify, Frozen

EverydayFrozen

Salsify is a root vegetable, often called the 'oyster plant' for its subtle briny flavor reminiscent of oysters when cooked. Frozen salsify retains its high dietary fiber and prebiotic inulin content, which supports digestive health, while offering pre-peeled convenience for easier preparation. This versatile vegetable develops a tender, creamy texture when boiled or roasted, making it a nutrient-dense alternative to potatoes in stews, purees, or roasted vegetable medleys.

Macro Impact

A 1 cup serving contains 81 calories, 4g protein, 22g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 81 calories?
Walking3.5 mph, moderate pace
19 min
YogaModerate effort, gentle pace
14 min
SwimmingModerate effort, freestyle
10 min
Biking12-14 mph, moderate effort
8 min
StairsStair climbing, moderate pace
9 min
Running5 mph (12 min/mile)
7 min

Nutrition Facts

Serving size1 cup (135 g)
Amount per serving
Calories81
% Daily Value*
Total Fat0.3g
0%
Saturated Fat0.1g
0%
Trans Fat0g
Polyunsaturated Fat0.2g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium20mg
1%
Total Carbohydrate22g
8%
Dietary Fiber4g
14%
Total Sugars3g
Includes Added Sugars0g
0%
Protein4g
Vitamin D0mcg
0%
Calcium41mg
3%
Iron0.9mg
5%
Potassium540mg
11%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
22 / 275 g
8%
Fiber
4 / 28 g
14%
Sugars
3 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
14 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
4 / 80 g
5%
Amino Acids
Histidine
0 / 3 g
3%
Isoleucine
0 / 2 g
12%
Leucine
0 / 3 g
9%
Lysine
0 / 2 g
12%
Methionine
0 / 1 g
3%
Phenylalanine
0 / 2 g
10%
Threonine
0 / 1 g
10%
Tryptophan
0 / 0 g
21%
Valine
0 / 2 g
11%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
7%
Riboflavin, B2
0 / 1 mg
3%
Niacin, B3
1 / 15 mg
5%
Pantothenic Acid, B5
0 / 5 mg
5%
Pyridoxine, B6
0 / 1 mg
10%
Biotin, B7
1 / 30 mcg
5%
Cobalamin, B12
0 / 2 mcg
0%
Folate
27 / 400 mcg
7%
Vitamin A
3 / 800 mcg
0%
Vitamin C
11 / 83 mg
13%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
3%
Vitamin K
7 / 105 mcg
6%
Minerals
Calcium
41 / 1k mg
4%
Copper
0 / 1 mg
15%
Iron
1 / 13 mg
7%
Magnesium
27 / 370 mg
7%
Manganese
1 / 2 mg
26%
Phosphorous
95 / 700 mg
14%
Potassium
540 / 3k mg
18%
Selenium
1 / 55 mcg
1%
Sodium
20 / 2.3k mg
1%
Zinc
0 / 10 mg
4%
Chromium
1 / 30 mcg
5%
Molybdenum
0 / 45 mcg
1%
Iodine
0 / 150 mcg
0%
Chlorine
7 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
115 g
Caffeine
0 mg
Choline
14 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Salsify, (vegetable oyster), raw. USDA Standard Reference, Legacy. Food ID 169277.
  2. 2.Salsify (oysterplant, vegetable oyster), raw. Canadian Nutrient File. Food ID 2199.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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