This nutrient-dense veg is part of the same family as onions and garlic being an Allium. They're popular for adding depth of flavour to soups and stews similar to how the other edible alliums are used.

They contain a wide variety of plant compounds that aid the body in maintaining healthy function. One example of this is kaempferol, an antioxidant with multiple studies revealing contributions to the protection against heart disease and some cancers.

Studies of interest

1 of 1
  1. A review on the dietary flavonoid kaempferol
    Mini Rev Med Chem. 2011 Apr;11(4):298-344.

Global Production Map


Water83 g
Energy61 kcal
2 %
Protein1.5 g
Fats0.3 g
Carbs14.15 g
Fiber1.8 g
Sugars3.9 g
Calcium59 mg
5 %
Iron2.1 mg
14 %
Magnesium28 mg
8 %
Phosphorus35 mg
3 %
Potassium180 mg
4 %
Sodium20 mg
1 %
Zinc0.12 mg
1 %
Copper0.12 mg
13 %
Manganese0.481 mg
30 %
Selenium1 µg
2 %
Vit C12 mg
18 %
Thiamin0.06 mg
6 %
Riboflavin0.03 mg
3 %
Niacin0.4 mg
3 %
Vit B60.233 mg
19 %
Folate64 µg
16 %
Vit B120 µg
Vit A83 µg
12 %
Vit E0.92 mg
6 %
Vit D0 µg
Vit K47 µg
63 %
Sat Fat0.04 g
Mono Fat0.004 g
Poly Fat0.166 g
Trans Fat0 g
Cholesterol0 mg
Caffeine0 mg