Canonigos

Dessert

Item Rating: 78/100

1 serving (50 grams) contains 12 calories, 1.2 grams of protein, 0.2 grams of fat, and 2.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		56.8
% Daily Value*
Total Fat		0.9 g	1%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		47.3 mg	2%
Total Carbohydrates		9.5 g	3%
	Dietary Fiber	4.7 g	16%
	Sugars	0.9 g
protein		5.7 g	11%
Vitamin D		0 mcg	0%
Calcium		94.6 mg	7%
Iron		2.4 mg	13%
Potassium		709.8 mg	15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 8 cal (11.8%)

Protein: 22 cal (33.1%)

Carbs: 38 cal (55.2%)

About Canonigos

Canonigos, also known as lamb's lettuce or mache, is a leafy green vegetable that originated in Europe and is commonly found in French and Mediterranean cuisine. It is tender, with a mild, nutty flavor, often used in salads or as a garnish. Highly nutrient-dense yet low in calories (24 kcal per 100g), canonigos offers 2.4g of protein, 4g of carbohydrates, and 0.4g of fat. It is a good source of dietary fiber (2g), vitamin C (30mg, 50% of the daily value), calcium (40mg), and iron (1mg), making it a valuable addition to a balanced diet.

Health Benefits

• Rich source of Vitamin C, which supports immune health and acts as a powerful antioxidant.
• Contains iron, essential for oxygen transport in the blood and reducing risks of anemia.
• High in dietary fiber, promoting digestive health and aiding in maintaining a healthy gut microbiome.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-calorie

Not suitable for: Individuals prone to oxalate-sensitive kidney stones (in large quantities)

Selection and Storage

Store canonigos in a perforated bag in the refrigerator for up to 3 days. Rinse thoroughly before serving to remove any remaining soil or debris.

Common Questions About Canonigos Nutrition

Is canonigos high in protein?

Canonigos (lamb's lettuce) contains 2.4 grams of protein per 100 grams, which is relatively low compared to high-protein foods like meat or legumes. However, it is a decent protein source for a leafy green and can contribute to your daily intake when consumed as part of a balanced diet.

Can I eat canonigos on a keto diet?

Yes, canonigos is suitable for a keto diet as it is low in carbs, containing only 4 grams of carbohydrates per 100 grams, with 2 grams coming from fiber. It is an excellent option for adding greens to your meals without significantly impacting your carb count.

What health benefits does canonigos provide?

Canonigos is rich in vitamins such as vitamin C, vitamin A, and folate, which support immune health, skin health, and cell function. Additionally, its fiber content (2 grams per 100 grams) aids digestion, while its low calorie and fat profile make it a great choice for weight management.

What is the recommended portion size for canonigos?

A typical serving size of canonigos is around 50 grams, which provides only 12 calories, 1.2 grams of protein, and 1 gram of fiber. This portion is suitable as a base for salads or as a side dish, but larger portions can also be enjoyed due to its low calorie content.

How does canonigos compare to spinach?

Canonigos and spinach are both nutrient-dense leafy greens. However, spinach is higher in iron (2.7 mg vs. canonigos' lower levels) and calcium, while canonigos has a milder flavor and is lower in oxalates, making its minerals more bioavailable. Both are excellent choices for a healthy diet, but canonigos might be a better option for those sensitive to oxalates in spinach.

Data Sources & Scientific References