Preserved vegetables

Vegetable

Item Rating: 70/100

1 serving (100 grams) contains 50 calories, 2.0 grams of protein, 0.5 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		119.0
% Daily Value*
Total Fat		1.2 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2857.1 mg	124%
Total Carbohydrates		23.8 g	8%
	Dietary Fiber	7.1 g	25%
	Sugars	4.8 g
protein		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		95.2 mg	7%
Iron		2.4 mg	13%
Potassium		476.2 mg	10%

* 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 carbs

Source of Calories

Fat: 10 cal (8.6%)

Protein: 19 cal (15.3%)

Carbs: 95 cal (76.0%)

About Preserved vegetables

Preserved vegetables are vegetables that have undergone processes such as canning, pickling, fermenting, or drying to extend their shelf life. These practices originate from various cuisines globally, including European, Asian, and Middle Eastern traditions, with fermented vegetables like kimchi and sauerkraut being particularly notable. Preserved vegetables retain most of their original nutritional content, though some vitamins like vitamin C may decrease during processing. They are often rich in dietary fiber, potassium, and sodium due to preservation methods. Fermented varieties also provide probiotics, beneficial for gut health.

Health Benefits

• Promotes digestive health due to probiotics in fermented preserved vegetables, such as fermented cucumbers or cabbage.
• Supports cardiovascular health through potassium, as potassium helps regulate blood pressure.
• Provides dietary fiber, aiding in healthy bowel movements and improving overall gut health.

Dietary Considerations

Allergens: Contains sulfites (used in some pickling processes), gluten (in certain fermented products with wheat-based ingredients)

Suitable for: Vegan diet, vegetarian diet, low-fat diet

Not suitable for: Low-sodium diet, salt-sensitive individuals

Selection and Storage

Store preserved vegetables in a cool, dry place or refrigerate once opened to maintain freshness. Always seal containers tightly after use to avoid spoilage.

Common Questions About Preserved vegetables Nutrition

Are preserved vegetables nutritious?

Preserved vegetables retain many of their original nutrients, especially minerals like potassium and magnesium. However, their vitamin content, particularly vitamin C, may be reduced during preservation. They also tend to be higher in sodium due to the preservation process, with levels varying significantly between brands.

Can I eat preserved vegetables on a keto or low-carb diet?

Preserved vegetables can be included in a keto or low-carb diet, as most are naturally low in carbohydrates. However, it’s important to check the label, as some preserved vegetables, like pickled ones, may contain added sugars that can increase their carb count.

Are preserved vegetables healthy or should I avoid them?

Preserved vegetables can be part of a healthy diet, as they are a convenient way to consume vegetables year-round. However, their high sodium content can be a concern for those with high blood pressure or cardiovascular conditions. Rinsing them under water can help reduce excess sodium.

What is a healthy portion size for preserved vegetables?

A typical serving size of preserved vegetables is about half a cup (approximately 100 grams). This portion typically contains 25-50 calories, depending on the type and how they were preserved, making them a low-calorie side or snack option.

How do preserved vegetables compare to fresh or frozen vegetables?

While fresh vegetables often have the highest nutrient content, preserved vegetables offer longer shelf life and convenience. Unlike frozen vegetables, preserved ones may have higher sodium or sugar levels, depending on how they are processed. It's best to choose low-sodium or no-added-sugar options when possible.

Data Sources & Scientific References