Chrysanthemum and tofu salad
Shungiku no tataki is a refreshing Japanese salad featuring lightly blanched or raw chrysanthemum greens (shungiku) served with a savory dressing. It typically combines the aromatic, slightly bitter greens with tofu, and is dressed with a ponzu or soy-based sauce, often garnished with grated ginger or bonito flakes. This dish is a staple in Japanese home cooking and izakaya cuisine, especially enjoyed during the cooler months.
🍽️ Nutrition at a glance
This salad is low in calories and carbohydrates, providing a good source of plant-based protein from the tofu and dietary fiber from the greens. It is rich in vitamins A, C, and K, as well as minerals like calcium and iron, making it a nutrient-dense side dish.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 8 g |
| Carbs | 6 g |
| Fat | 7 g |
| Fiber | 3 g |
| Sugar | 2 g |
| Sodium | 480 mg |
| Vitamin A | 300 µg RAE |
| Vitamin C | 15 mg |
| Vitamin K | 180 µg |
| Calcium | 200 mg |
| Iron | 2.5 mg |
| Potassium | 350 mg |
| Magnesium | 45 mg |
| Folate | 80 µg |
Per 1 cup (200 g) · estimated, varies by recipe
💡 What's interesting
Culturally, shungiku is a beloved seasonal vegetable in Japan, often associated with the autumn and winter harvest. Nutritionally, the combination of tofu and leafy greens creates a complete protein profile, while the bitter compounds in chrysanthemum greens are believed to aid digestion.
