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Salsify Root

Salsify Root

EverydayFresh

Salsify root is a slender root vegetable belonging to the dandelion family, recognized for its mildly sweet flavor with subtle oyster-like undertones that earned it the nickname 'oyster plant.' This nutrient-dense root provides significant dietary fiber and inulin, a prebiotic that supports gut health, along with potassium and vitamin C. The white-fleshed vegetable requires peeling to remove its tough outer skin before cooking, developing a tender texture when roasted, sautéed, or puréed in soups and mashes.

Macro Impact

A 1 cup serving contains 70 calories, 3g protein, 16g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 70 calories?
Walking3.5 mph, moderate pace
16 min
YogaModerate effort, gentle pace
12 min
SwimmingModerate effort, freestyle
9 min
Biking12-14 mph, moderate effort
7 min
StairsStair climbing, moderate pace
8 min
Running5 mph (12 min/mile)
6 min

Nutrition Facts

Serving size1 cup (85 g)
Amount per serving
Calories70
% Daily Value*
Total Fat0.2g
0%
Saturated Fat0g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium17mg
1%
Total Carbohydrate16g
6%
Dietary Fiber3g
10%
Total Sugars3g
Includes Added Sugars0g
0%
Protein3g
Vitamin D0mcg
0%
Calcium51mg
4%
Iron0.6mg
3%
Potassium323mg
7%

* 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
16 / 275 g
6%
Fiber
3 / 28 g
10%
Sugars
3 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
3 / 80 g
4%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
0%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
6%
Riboflavin, B2
0 / 1 mg
16%
Niacin, B3
0 / 15 mg
3%
Pantothenic Acid, B5
0 / 5 mg
6%
Pyridoxine, B6
0 / 1 mg
18%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
22 / 400 mcg
6%
Vitamin A
0 / 800 mcg
0%
Vitamin C
7 / 83 mg
8%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
51 / 1k mg
5%
Copper
0 / 1 mg
8%
Iron
1 / 13 mg
5%
Magnesium
20 / 370 mg
5%
Manganese
0 / 2 mg
11%
Phosphorous
64 / 700 mg
9%
Potassium
323 / 3k mg
11%
Selenium
1 / 55 mcg
1%
Sodium
17 / 2.3k mg
1%
Zinc
0 / 10 mg
3%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
65 g
Caffeine
0 mg
Choline
22 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.
  3. 3.Black salsify, raw. Frida. Public Food Key 1089.

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.

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