Garland chrysanthemum
Garland chrysanthemum, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 20 kcal |
| Protein | 1.6 g |
| Fat | 0.1 g |
| Carbs | 4.3 g |
Garland chrysanthemum is an edible leafy green, commonly known as chrysanthemum greens or shungiku, eaten cooked in East and Southeast Asian cuisines. It is a staple in Japanese hot pot dishes, Korean soups, and Chinese stir-fries, typically blanched or simmered briefly to preserve its slightly bitter, herbal flavour. Per 100 g cooked, it provides just 20 kcal, 1.6 g of protein, 0.1 g of fat, 4.3 g of carbohydrates and 2.3 g of dietary fibre. It is a notable source of potassium at 569 mg per 100 g, calcium at 69 mg, vitamin K at 142.7 mcg, vitamin A at 129 mcg, and folate at 50 mcg. Suitable for vegan, vegetarian, gluten-free, dairy-free, keto, paleo and low-FODMAP dietary patterns.
How many calories in cooked garland chrysanthemum?
Cooked garland chrysanthemum contains 20 kcal per 100 g, making it one of the lower-calorie leafy greens available. A typical serving in a hot pot or stir-fry of around 80 g would provide roughly 16 kcal.
How much potassium is in garland chrysanthemum?
Cooked garland chrysanthemum contains 569 mg of potassium per 100 g, which is a notably high amount for a leafy green. For comparison, that is more potassium per 100 g than a raw banana.
Is garland chrysanthemum keto-friendly?
Yes, cooked garland chrysanthemum is listed as keto-compatible, with only 4.3 g of carbohydrates and 2.3 g of fibre per 100 g, giving a net carb figure of around 2 g. Its very low calorie count and high water content make it easy to fit into a carbohydrate-restricted diet.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 20.0 kcal |
| Protein | 1.6 g |
| Fat | 0.090 g |
| Carbs | 4.3 g |
| Sugars | 2.0 g |
| Fiber | 2.3 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.022 g |
| Monounsaturated | 0.002 g |
| Polyunsaturated | 0.039 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 69.0 mg |
| Iron | 3.7 mg |
| Magnesium | 18.0 mg |
| Phosphorus | 43.0 mg |
| Potassium | 569 mg |
| Sodium | 53.0 mg |
| Zinc | 0.20 mg |
| Copper | 0.13 mg |
| Manganese | 0.35 mg |
| Selenium | 0.30 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 129 mcg |
| Retinol | 0 mcg |
| Vitamin C | 23.9 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2.5 mg |
| Vitamin K | 143 mcg |
| Thiamin (B1) | 0.021 mg |
| Riboflavin (B2) | 0.16 mg |
| Niacin (B3) | 0.72 mg |
| Pantothenic acid (B5) | 0.042 mg |
| Vitamin B6 | 0.12 mg |
| Folate (B9) | 50.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 12.8 mg |
