Cavolo nero is curly kales tall, dark Italian cousin. Originally hailing from Tuscany this black kale, or black cabbage, as it is sometimes known, is packed full of vitamins and iron. Its robust texture and attractive leaves make it a popular choice with chefs looking for a slightly sweeter cabbage substitute.
KOHLRABI Raw
Nutrition Information
Serving Size: 1 cup sliced = 135g
Average Quantity
per serving % Daily Intake per serve Average Quantity
per 100g
Energy (kJ/Cal) 152/36 2% 112/27
Protein (g) 2.2 4% 1.6
Fat, total (g) 1 0% 0.1
- saturated (g) 0.02 0% 0.01
Available carbohydrate (g) 4.1 1% 3.1
RHUBARB Raw
Nutrition Information
Serving size: 1 cup diced = 130g
Average Quantity % Daily Intake per serve Average Quantity
per serving per 100g
Energy (kJ/Cal) 64/15 1% 49/12
Protein (g) 0.8 2% 0.6
Fat, total (g) 0.3 0% 0.2
- saturated (g) 0.0 0% 0.0
Available carbohydrate (g) 1.3 0% 1.0
- sugars (g) 1.3 1% 1.0
Dietary Fibre (g) 2.3 1.8 A source of dietary fibre
SILVERBEET Raw
Nutrition Information
Serving size: 1 cup chopped = 50g
Average Quantity % Daily Intake per serve Average Quantity
per serving per 100g
Energy (kJ/Cal) 48/11 1% 95/23
Protein (g) 1.2 2% 2.3
Fat, total (g) 0.1 0% 0.2
- saturated (g) 0.02 0% 0.03
Available carbohydrate (g) 0.8 0% 1.5
- sugars (g) 0.8 1% 1.5
Dietary Fibre (g) 1.5 2.9
Sodium (mg) 56 2% 112
Folate (µg) 28 14% RDI* 56 A source of folate
Vitamin A Equiv. (µg) 159 21% RDI* 317 A source of vitamin A
Vitamin K (µg) 15 18% ESADDI** 30 A source of vitamin K
Serving Size: 1 cup chopped = 50g
Average Quantity % Daily Intake per serve Average Quantity
per serving per 100g
Energy (kJ/Cal) 37/9 0% 75/18
Protein (g) 1.3 3% 2.5
Fat, total (g) 0.2 0% 0.4
- saturated (g) 0.02 0% 0.05
Available carbohydrate (g) 0.0 0% 0.0
- sugars (g) 0.0 0% 0.0
Dietary Fibre (g) 1.1 2.2
Sodium (mg) 5.3 0% 10.6
Folate (µg) 100 50% RDI* 199 A good source of folate
Vitamin A Equiv. (µg) 202 27% RDI* 403 A good source of vitamin A
Serving size: 1 cup sliced = 145g
Average Quantity % Daily Intake per serve Average Quantity
per serving per 100g
Energy (kJ/Cal) 698/167 8% 482/115
Protein (g) 1.9 4% 1.3
Fat, total (g) 0.4 1% 0.3
- saturated (g) 0.13 1% 0.09
Available carbohydrate (g) 36.1 12% 24.9
- sugars (g) 3.2 4% 2.2
Dietary Fibre (g) 4.5 3.1 A good source of dietary fibre
Sodium (mg) 0 0% 0
Folate (�µg) 90 45% RDI* 62 A good source of folate
Zinc (mg) 3.5 29% RDI* 2.4 A good source of zinc
Niacin (mg) 2.1 21% RDI* 1.4 A source of niacin
Riboflavin (mg) 0.19 11% RDI* 0.13 A source of riboflavin
TURNIPS Raw
Nutrition Information
Serving size: 1 cup diced = 134g
Average Quantity % Daily Intake per serve Average Quantity
per serving per 100g
Energy (kJ/Cal) 145/35 2% 108/26
Protein (g) 1 2% 0.8
Fat, total (g) 0.4 1% 0.3
- saturated (g) 0.05 0% 0.04
Available carbohydrate (g) 5 2% 3.7
- sugars (g) 4.7 5% 3.5
WITLOOF/CHICORY Raw
Nutrition Information
Serving size: 1 cup chopped = 50g
Average Quantity % Daily Intake per serve Average Quantity
per serving per 100g
Energy (kJ/Cal) 28/0.7 0% 57/14
Protein (g) 0.4 1% 0.8
Fat, total (g) 0.1 0% 0.1
- saturated (g) 0.01 0% 0.03
Available carbohydrate (g) 0.3 0% 0.5
Dietary Fibre (g) 2 4 A source of dietary fibre
consists of Brussels sprouts which are well colored, firm, not withered or burst, which are free from soft decay and seedstems, and free from damage caused by discoloration, dirt or other foreign material, freezing, disease, insects, or mechanical or other means.
Unless otherwise specified, the diameter of each Brussels sprout shall be not less than one inch, and the length shall be not more than 2-3/4 inches.
Dry Ginger comes from fresh ginger that is dried before being used. It is a fine off-white powder that has a strong aroma and pungent flavour. This is mostly easy to store and has a long shelf life of a year. Dried ginger powder is used in spices and masalas for gravies, curries, marinades, stews etc. Mix cinnamon, fennel, cardamom and cloves to make masala tea with dry ginger powder. Marinades for Tandoori starters, vegetarian and non-vegetarian. Used to flavour ginger breads. Dried ginger powder is also used for food preparations for expecting women and feeding mothers. Dried ginger powder is used for adding flavor to a variety of baked dishes like ginger cookies and ginger candies.
