Vegetable
narrow leaf shoots cattail.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
25
PROTEIN
1.2g
CARBS
5.1g
FAT
0g
FIBER
4.5g
This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 22.8 µg of vitamin K.
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories25kcal—
Protein1.2g2%
Carbohydrates5.1g2%
Fiber4.5g16%
Sugar0.22g0%
Total fat0g0%
Water92.7g—
MINERALS
Sodium109mg5%
Potassium309mg7%
Calcium54mg4%
Iron0.91mg5%
Magnesium63mg15%
Phosphorus45mg4%
Zinc0.24mg2%
Copper0.04mg4%
Manganese0.76mg33%
Selenium0.60µg1%
VITAMINS
Vitamin A1.0µg0%
Vitamin C0.70mg1%
Vitamin K22.8µg19%
Thiamin (B1)0.02mg2%
Riboflavin (B2)0.03mg2%
Niacin (B3)0.44mg3%
Pantothenic acid (B5)0.23mg5%
Vitamin B60.12mg7%
Folate (B9)3.0µg1%
%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 cup142g
1 tablespoon8.9g
1 teaspoon3g
1 oz28.4g
1 lb453.6g
1 ml0.6g
1 liter600g
1 piece25g
HEALTH BENEFITS
Why eat it.
- ✓Good source of essential nutrients including vitamin C, potassium, and manganese.
- ✓Provides dietary fiber, which aids in digestion and promotes gut health.
- ✓Low in calories and fat, making it a healthy addition to a weight-conscious diet.
COOKING TIPS
In the kitchen.
- 1Peel the tough outer layers of the stalk to reveal the tender, white inner core, which is the edible part.
- 2The tender shoots can be eaten raw in salads or as a crudité, offering a crisp texture and a flavor similar to cucumber or zucchini.
- 3Cook cattail shoots as you would asparagus or bamboo shoots; they are excellent when steamed, boiled, stir-fried, or roasted.
- 4Consider pickling the young shoots to create a crunchy, tangy condiment.
STORAGE
Keep it fresh.
- Store fresh, unpeeled shoots in the refrigerator's crisper drawer, wrapped in a damp cloth or paper towel inside a plastic bag, for up to one week.
- For long-term storage, blanch the peeled shoots for 2-3 minutes, plunge into an ice bath, then freeze in an airtight container for up to 6 months.
FAQ
Frequently asked questions.
What is the nutritional content of narrow leaf cattail shoots?
Per 100g, narrow leaf cattail shoots contain approximately 25 calories, 1.18g of protein, 5.14g of carbohydrates, and 0g of fat. They are a nutrient-dense, low-calorie vegetable.
Are narrow leaf cattail shoots vegan?
Yes, narrow leaf cattail shoots are 100% plant-based and therefore suitable for a vegan diet. They are a vegetable harvested from the cattail plant.
Are narrow leaf cattail shoots gluten-free?
Yes, narrow leaf cattail shoots are naturally gluten-free. As a vegetable, they do not contain any wheat, barley, or rye components.
Are narrow leaf cattail shoots keto-friendly?
With 5.14g of carbohydrates per 100g, narrow leaf cattail shoots can be included in a keto diet in moderation. While not extremely low-carb, their fiber content and overall nutritional benefits can make them a suitable choice when portion-controlled.
How do you prepare and cook narrow leaf cattail shoots?
To prepare, peel away the tough outer layers until you reach the tender, white inner core. They can be eaten raw, boiled, steamed, stir-fried, or pickled. They are often used similarly to asparagus or hearts of palm.
What do narrow leaf cattail shoots taste like?
Narrow leaf cattail shoots have a mild, slightly sweet, and crisp flavor, often compared to cucumber, asparagus, or hearts of palm. Their texture is crunchy when raw and tender when cooked.
How should I store fresh narrow leaf cattail shoots?
Store fresh, unpeeled narrow leaf cattail shoots in the refrigerator, wrapped in a damp paper towel inside a plastic bag. They are best consumed within a few days of harvesting or purchasing for optimal freshness.
Can narrow leaf cattail shoots be eaten raw?
Yes, the tender inner core of narrow leaf cattail shoots can be eaten raw. They are crisp and refreshing, making them a great addition to salads or as a crunchy snack.
