Salsify · Tragopogon porrifolius

Salsify, (vegetable oyster), raw

Nutrition facts per 100 g · edible portion

Vegetables

Serving size

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3 forms & preparations

Salsify, (vegetable oyster), raw Salsify, cooked, boiled, drained, with salt Salsify, cooked, boiled, drained, without salt

Gluten-free Dairy-free Contains Shellfish

Dietary labels are inferred automatically from Salsify, (vegetable oyster), raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

82 kcal Calories

3.3 g Protein

18.6 g Carbs

0.2 g Fat

Good nutrient density 34/100

How many beneficial nutrients Salsify, (vegetable oyster), raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Salsify, (vegetable oyster), raw come from — the split across carbs, fat & protein.

82 kcal / serving

83% from carbs

Carbs 83%

18.6 g per serving
Fat 2%

0.2 g per serving
Protein 15%

3.3 g per serving

What Salsify, (vegetable oyster), raw is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value.

Riboflavin (B2)17% Vitamin B616% Dietary Fiber12% Manganese12% Copper10%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	18.6 g	7%
Dietary Fiber	3.3 g	12%

Fats & Fatty Acids	Amount	% DV
Total Fat	0.2 g	0%
Trans Fat	0.0 g	—

Protein & Amino Acids	Amount	% DV
Protein	3.3 g	7%

Vitamins	Amount	% DV
Vitamin A (RAE)	0.0 mcg	0%
Vitamin C	8.0 mg	9%
Vitamin D	0.0 mcg	0%
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.1 mg	7%
Riboflavin (B2)	0.2 mg	17%
Niacin (B3)	0.5 mg	3%
Vitamin B6	0.3 mg	16%
Folate (B9)	26.0 mcg	7%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.4 mg	7%

Minerals	Amount	% DV
Calcium	60.0 mg	5%
Iron	0.7 mg	4%
Magnesium	23.0 mg	5%
Phosphorus	75.0 mg	6%
Potassium	380.0 mg	8%
Sodium	20.0 mg	1%
Zinc	0.4 mg	3%
Copper	0.1 mg	10%
Manganese	0.3 mg	12%
Selenium	0.8 mcg	1%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	0.9 g	—

About Salsify, (vegetable oyster), raw

Salsify is a long, slender, tapering root with rough brownish skin and creamy-white flesh, sometimes called the oyster plant or vegetable oyster for the faint, delicate seafood-like note some taste in it. Once common on European tables, it is now something of a forgotten heirloom vegetable enjoying a quiet revival.

It is more substantial than many roots at about 82 calories per 100 grams, and is notable for its fiber — much of it inulin, a type of soluble fiber that feeds beneficial gut bacteria. It also provides potassium, vitamin C, vitamin B6, magnesium and manganese.

Salsify is peeled and then boiled, sautéed in butter, roasted or puréed into soups, with a tender texture and a sweet, mild, artichoke-like flavor when cooked. The peeled flesh discolors quickly in air, so it is usually dropped into acidulated water while you prepare it.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Salsify, (vegetable oyster), raw?

There are 82 calories in 100 g of Salsify, (vegetable oyster), raw, or about 109 calories in 1 cup slices (133 g).

How much protein is in Salsify, (vegetable oyster), raw?

Salsify, (vegetable oyster), raw contains 3.3 g of protein per 100 g.

How many carbs are in Salsify, (vegetable oyster), raw?

Salsify, (vegetable oyster), raw has 18.6 g of carbohydrates per 100 g.

How much fat is in Salsify, (vegetable oyster), raw?

Salsify, (vegetable oyster), raw provides 0.2 g of total fat per 100 g.

What is Salsify, (vegetable oyster), raw a good source of?

Salsify, (vegetable oyster), raw is a good source of Riboflavin (B2), Vitamin B6, Dietary Fiber, Manganese and Copper (per 100 g). Daily Values are based on a 2,000-calorie diet.