Salsify Fries
Salsify fries are a root vegetable-based alternative to traditional potato fries, made from the long, slender root of the salsify plant. They are typically peeled, cut into strips, seasoned, and baked or fried until crispy. This dish is a seasonal specialty in European cuisines, particularly in France, Belgium, and the UK, where salsify is known as 'oyster plant' for its subtle, savory flavor.
🍽️ Nutrition at a glance
Salsify fries are a good source of complex carbohydrates and dietary fiber, with a lower glycemic index than potato fries. They provide key nutrients like potassium, vitamin C, and iron, with a typical serving containing around 150-200 calories depending on preparation.
Nutrition breakdown
| Calories | 170 kcal |
| Protein | 3 g |
| Carbs | 32 g |
| Fat | 4 g |
| Fiber | 6 g |
| Sugar | 3 g |
| Sodium | 300 mg |
| Potassium | 500 mg |
| Vitamin C | 15 mg |
| Iron | 2 mg |
| Manganese | 0.5 mg |
| Vitamin B6 | 0.2 mg |
| Phosphorus | 60 mg |
| Thiamine (B1) | 0.15 mg |
| Copper | 0.1 mg |
Per 1 cup (150 g) of baked salsify fries · estimated, varies by recipe
💡 What's interesting
Salsify is often called the 'oyster plant' because its cooked flavor has a delicate, briny note reminiscent of oysters or artichokes. Nutritionally, it is exceptionally high in inulin, a prebiotic fiber that supports gut health.
