Vegetable
raw salsify.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
vegetable oyster
SERVING
CALORIES
82
PROTEIN
3.3g
CARBS
18.6g
FAT
0.20g
FIBER
3.3g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories82kcal—
Protein3.3g7%
Carbohydrates18.6g7%
Fiber3.3g12%
Sugar0.50g1%
Total fat0.20g0%
Saturated fat0.04g0%
Trans fat0g—
Cholesterol0mg0%
Water77g—
MINERALS
Sodium20mg1%
Potassium380mg8%
Calcium60mg5%
Iron0.70mg4%
Magnesium23mg5%
Phosphorus75mg6%
Zinc0.38mg3%
Copper0.08mg9%
Manganese0.27mg12%
Selenium0.70µg1%
VITAMINS
Vitamin A0µg0%
Vitamin C8.0mg9%
Vitamin D0µg0%
Vitamin E0.10mg1%
Vitamin K0.50µg0%
Thiamin (B1)0.12mg10%
Riboflavin (B2)0.22mg17%
Niacin (B3)0.50mg3%
Pantothenic acid (B5)0.35mg7%
Vitamin B60.28mg16%
Folate (B9)26µg7%
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 cup133g
1 tablespoon8.3g
1 teaspoon2.8g
1 ml0.6g
1 liter554.2g
HEALTH BENEFITS
Why eat it.
- ✓Rich in prebiotic fiber, particularly inulin, which promotes the growth of beneficial gut bacteria.
- ✓Good source of potassium, which is essential for maintaining healthy blood pressure and fluid balance.
- ✓Provides important minerals like iron and copper, which are vital for red blood cell formation and energy metabolism.
- ✓Contains Vitamin C and B vitamins, supporting immune function and overall energy levels.
COOKING TIPS
In the kitchen.
- 1Salsify oxidizes and turns brown very quickly once peeled. Immediately place peeled pieces in a bowl of acidulated water (water with a squeeze of lemon juice or a splash of vinegar).
- 2The skin can be difficult to peel raw. It is often easier to boil or steam the whole, unpeeled root for 15-20 minutes until tender, then the skin will slip off easily.
- 3Salsify has a unique flavor often compared to oysters or artichoke hearts. It can be roasted, boiled and mashed, pan-fried in butter, or pureed into creamy soups.
STORAGE
Keep it fresh.
- Store unwashed salsify roots in the crisper drawer of the refrigerator, loosely wrapped in a plastic bag, for up to two weeks.
- For longer-term storage, place them in a box of damp sand or sawdust in a cool, dark, and humid place like a root cellar.
FAQ
Frequently asked questions.
Is salsify healthy?
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.
What does salsify taste like?
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.
Is salsify keto-friendly?
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.
Can you eat salsify raw?
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.
How do you prevent salsify from turning brown?
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.
How do you prepare and peel raw salsify?
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.
Is salsify good for weight loss?
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.
How should I store fresh salsify?
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.
Is salsify vegan and gluten-free?
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.
What are the best ways to cook salsify?
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.
