Salsify Fries or Chips
Salsify fries are a root vegetable alternative to traditional potato fries, made from the long, slender root of the salsify plant, often called the 'oyster plant' for its subtle, savory flavor. Typically, the root is peeled, cut into strips, and then baked or fried until crispy, often seasoned with salt, pepper, and herbs like rosemary or thyme. The dish is a classic European side, particularly popular in France, Germany, and the UK, where salsify has been cultivated for centuries.
🍽️ Nutrition at a glance
Salsify fries are a lower-carbohydrate, higher-fiber alternative to potato fries, providing a good source of potassium and vitamin C. A typical serving of baked salsify fries contains around 150-200 calories, with most calories coming from carbohydrates and a small amount of fat from the cooking oil.
Nutrition breakdown
| Calories | 170 kcal |
| Protein | 3.5 g |
| Carbs | 28 g |
| Fat | 5 g |
| Fiber | 5 g |
| Sugar | 3 g |
| Sodium | 300 mg |
| Potassium | 450 mg |
| Vitamin C | 12 mg |
| Vitamin B6 | 0.2 mg |
| Manganese | 0.4 mg |
| Iron | 1.5 mg |
| Phosphorus | 75 mg |
| Magnesium | 30 mg |
| Folate | 25 µg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Salsify is often called the 'oyster plant' because its flavor when cooked is reminiscent of oysters or artichoke hearts, making it a unique and sophisticated addition to a meal. Nutritionally, it is a powerhouse of inulin, a prebiotic fiber that supports gut health, and it has been used in traditional European medicine for its purported digestive benefits.
