Vegetable
raw chrysanthemum leaves.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
chrysanthemum leaves
SERVING
CALORIES
24
PROTEIN
3.3g
CARBS
3.4g
FAT
0.20g
FIBER
2.3g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories24kcal—
Protein3.3g7%
Carbohydrates3.4g1%
Fiber2.3g8%
Sugar0.50g1%
Total fat0.20g0%
Saturated fat0.04g0%
Trans fat0g—
Cholesterol0mg0%
Water92g—
MINERALS
Sodium50mg2%
Potassium450mg10%
Calcium110mg8%
Iron3.4mg19%
Magnesium21mg5%
Phosphorus55mg4%
Zinc0.70mg6%
Copper0.10mg11%
Manganese0.90mg39%
Selenium0.80µg1%
VITAMINS
Vitamin A188µg21%
Vitamin C20mg22%
Vitamin D0µg0%
Vitamin E1.2mg8%
Vitamin K250µg208%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.20mg15%
Niacin (B3)0.90mg6%
Pantothenic acid (B5)0.30mg6%
Vitamin B60.15mg9%
Folate (B9)100µg25%
Vitamin B120µg0%
%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 cup30g
1 tablespoon2g
HEALTH BENEFITS
Why eat it.
- ✓Rich in antioxidants like flavonoids and carotenoids, which help protect cells from damage.
- ✓Excellent source of Vitamin K, essential for blood clotting and bone health.
- ✓Contains significant amounts of potassium, which helps regulate blood pressure and fluid balance.
- ✓Provides Vitamin A (as beta-carotene), supporting vision health and immune function.
COOKING TIPS
In the kitchen.
- 1Chrysanthemum leaves have a distinct, slightly bitter and peppery flavor that intensifies with heat. Cook them briefly to maintain a milder taste.
- 2Add them to soups, stews, and hot pots (like shabu-shabu or sukiyaki) during the last few minutes of cooking to wilt them without making them overly bitter.
- 3Quickly blanch or stir-fry with garlic, sesame oil, and a splash of soy sauce for a simple and flavorful side dish.
- 4Young, tender leaves can be used raw in salads, but use sparingly due to their strong flavor.
STORAGE
Keep it fresh.
- Wrap unwashed leaves in a damp paper towel, place in a perforated plastic bag, and store in the refrigerator's crisper drawer for up to 5 days.
- Avoid washing until just before use to prevent premature wilting and decay.
FAQ
Frequently asked questions.
What are the health benefits of chrysanthemum leaves?
Chrysanthemum leaves are rich in antioxidants like flavonoids and carotenoids, which help protect cells from oxidative damage. They are an excellent source of Vitamin K for bone health and blood clotting, and provide Vitamin A to support vision and immune function.
How many calories and protein are in chrysanthemum leaves?
A 100g serving of raw chrysanthemum leaves contains approximately 24 calories and 3.3g of protein. This makes them a nutrient-dense, low-calorie addition to meals, offering more protein than many other leafy greens.
Are chrysanthemum leaves good for weight loss?
Yes, they are excellent for weight loss because they are very low in calories (24 per 100g) and contain virtually no fat (0.2g). Their high water content and nutrient density help you stay nourished while maintaining a calorie deficit.
Are chrysanthemum leaves keto-friendly?
Yes, chrysanthemum leaves are very keto-friendly. With only 3.4g of carbohydrates per 100g, they can be consumed in generous portions without significantly impacting daily carb limits.
Can you eat chrysanthemum leaves raw?
Yes, young and tender chrysanthemum leaves are commonly eaten raw in salads or as a fresh garnish. However, as the leaves mature, they become more bitter and pungent, so older leaves are usually preferred blanched or cooked.
What do chrysanthemum leaves taste like?
They have a unique, bold flavor profile that is slightly bitter, peppery, and herbal with distinct floral undertones. The taste is often compared to a more aromatic version of spinach or celery.
How do you cook chrysanthemum leaves?
They are best prepared using quick methods like stir-frying, blanching, or adding them to hot pots and soups at the very end of cooking. Overcooking them can result in an unpleasantly bitter taste and a mushy texture.
How do you store fresh chrysanthemum leaves?
Store them in the refrigerator wrapped in a damp paper towel inside a plastic bag. They are quite delicate and should be used within 2 to 3 days to ensure they remain crisp and flavorful.
Are chrysanthemum leaves vegan and gluten-free?
Yes, chrysanthemum leaves are a natural plant-based vegetable and are inherently both vegan and gluten-free. They are suitable for almost all dietary restrictions unless a specific allergy exists.
How do you know if chrysanthemum leaves are fresh?
Look for vibrant green leaves that are crisp and firm to the touch. Avoid any bunches that show signs of yellowing, wilting, or have slimy stems, as these are indicators that the greens are past their prime.
