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Boiled black salsify Calories
A boiled root vegetable containing fiber and potassium.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled black salsify (150 g) has 60 calories. That works out to 40 calories per 100 g. It contains 12.5 g of carbs, 3.3 g of protein, 0.3 g of fat and 2.5 g of fiber. Its 570 mg of Potassium covers 17% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Boiled black salsify Nutrition Facts
Selected: 1 cup (medium) · 150 g
60
KCAL / 150G
Carbs
12.5g
· 5% DV
Protein
3.3g
· 7% DV
Fat
0.3g
· 0% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 20% · Fat 4%
Boiled black salsify nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 60 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 30 mg | 1% |
| Total carbohydrate | 12.5 g | 5% |
| Fiber | 2.5 g | 9% |
| Protein | 3.3 g | 7% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Boiled black salsify?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 60 kcal |
| 1 piece (small) | 40 g | 16 kcal |
| 1 piece (medium) | 70 g | 28 kcal |
| ½ cup (medium) | 75 g | 30 kcal |
| 100 g | 100 g | 40 kcal |
| 1 serving (medium) | 100 g | 40 kcal |
| 1 piece (large) | 110 g | 44 kcal |
| 1 cup (chopped) | 180 g | 72 kcal |
| 1 serving (large) | 200 g | 80 kcal |
Calculated from 40 calories per 100 g.
Frequently Asked Questions About Boiled black salsify
What is boiled black salsify?
Boiled black salsify is the cooked root of black salsify, a vegetable with dark skin and pale flesh. It is also called scorzonera; boiling softens the root without changing its dark outer skin.
What does boiled black salsify taste like?
Boiled black salsify has a mild, slightly sweet, earthy flavor, often compared with asparagus. Its soft texture and subtle taste work well with lemon, butter, olive oil, or a light sauce.
How do you peel black salsify before boiling it?
Peel black salsify with a vegetable peeler, ideally while wearing gloves, because its sticky sap can cling to your hands. Put peeled pieces straight into water with lemon juice or vinegar to limit browning.
Is black salsify the same as white salsify?
No, black salsify and white salsify are different root vegetables, though they are related. Black salsify has dark skin and pale flesh; white salsify has pale skin and is also known as oyster plant.
How do you keep black salsify from turning brown after peeling?
Keep peeled black salsify submerged in water acidulated with lemon juice or vinegar until you cook it. The exposed flesh can discolor when it meets air, but this browning is mainly a cosmetic change.
Can you eat boiled black salsify cold?
Yes, boiled black salsify can be eaten cold. Chill it after cooking, then slice it into a salad or serve it with a vinaigrette; its mild flavor pairs well with sharp, citrusy dressings.
What goes well with boiled black salsify?
Boiled black salsify pairs well with lemon, parsley, butter, olive oil, and creamy sauces. Serve it as a side with fish or meat, or combine it with other root vegetables for a warm vegetable dish.
Can you use boiled black salsify in soup?
Yes, boiled black salsify can be blended into soup. Puree the tender roots with stock and seasonings, adding liquid gradually until the soup reaches the texture you want.
How long does boiled black salsify last in the fridge?
Boiled black salsify keeps for about three to four days in a covered container in the refrigerator. Refrigerate it promptly after cooking and reheat only the portion you plan to eat.
Can you freeze boiled black salsify?
Yes, you can freeze boiled black salsify, although it may be softer after thawing. Cool it first, freeze it in airtight portions, and use thawed pieces in soup, mash, or casseroles.
Boiled black salsify Vitamins & Minerals
Vitamins
B1
0.12mg · 10% DV
B5
0.45mg · 9% DV
Vitamin C
6mg · 7% DV
B2
0.08mg · 6% DV
Minerals
Potassium ⭐
570mg · 17% DV
Copper
0.15mg · 17% DV
Manganese
0.3mg · 13% DV
Phosphorus
84mg · 12% DV
Sodium
30mg · 1% DV
How to Burn Off Boiled black salsify
To burn the 60 calories in 1 cup (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Boiled black salsify?
Boiled black salsify is made by cooking the long, dark-skinned root until tender; beneath the skin, its flesh is pale. Known in parts of Europe and around the Mediterranean, it is less familiar in many kitchens elsewhere. After peeling and boiling, it can be served on its own or added to other dishes.
Its flavour is mild and slightly earthy, with a soft, tender texture. In European cooking, it works as a simple side, in soups, or dressed with lemon and herbs; it also fits easily into a vegetable-led meal. It provides fibre and is naturally low in fat. Pair it with beans, eggs or a savoury sauce for a more substantial plate.
How Nutritious Is Boiled black salsify?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Boiled black salsify Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Boiled black salsify Contain Allergens?
No known major allergens
Which Diets Is Boiled black salsify Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Boiled black salsify Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.