raw salsify
Also known as: vegetable oyster
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Also known as: vegetable oyster
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, salsify is a nutrient-dense root vegetable. It is particularly rich in inulin, a prebiotic fiber that supports gut health, and provides essential minerals like potassium, iron, and copper for blood pressure and energy metabolism.
Salsify is often called the 'oyster plant' because its flavor is mild and slightly reminiscent of artichoke hearts or cooked oysters. It has a delicate, nutty, and slightly sweet profile that pairs well with butter and cream.
With 18.6g of carbohydrates per 100g, salsify is relatively high in carbs for a strict ketogenic diet. However, a significant portion of these carbs comes from inulin fiber, which has a lower impact on blood sugar than refined carbohydrates.
Yes, salsify can be eaten raw, though it is more commonly cooked. When raw, it has a crunchy texture similar to a parsnip; it is best served thinly sliced or grated into salads to manage its firm consistency.
Salsify oxidizes and discolors quickly once peeled. To prevent browning, immediately submerge the peeled roots in 'acidulated water'—a bowl of cold water mixed with a squeeze of lemon juice or a splash of vinegar.
Scrub the roots and remove the dark outer skin with a vegetable peeler. Note that raw salsify releases a sticky sap when cut, so you may want to wear gloves or peel the vegetable under running water to keep your hands clean.
Salsify can be beneficial for weight loss as it is very low in fat (0.2g per 100g) and high in fiber. The high fiber content promotes a feeling of fullness, which can help reduce overall calorie intake throughout the day.
raw salsify is a versatile ingredient found in cuisines around the world. With 82 calories per 100g and 3.3 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →Store unwashed salsify in a cool, dark place or in the vegetable drawer of your refrigerator. If kept in a perforated plastic bag to maintain some humidity, it can stay fresh for up to two weeks.
Yes, salsify is a natural root vegetable and is inherently vegan and gluten-free. It is an excellent whole-food ingredient for those with dietary restrictions looking for a unique alternative to potatoes or carrots.
Salsify is highly versatile and can be boiled, mashed, roasted, or sautéed. It is traditionally prepared by braising it in a white sauce or frying it as fritters, which highlights its creamy texture and subtle flavor.