**Food Category:** Vegetable
**Food Name:** Bracken (Dragon, Ruyi)
**Serving Size:** 100g with edible portion
Bracken, also known as Dragon or Ruyi fern, is a wild vegetable commonly found in mountainous regions. It has a unique earthy flavor and is often used in traditional Asian cuisine. The nutritional profile of bracken is quite impressive for such a low-calorie food.
Per 100g of edible portion, bracken provides **39 kcal** of energy. It contains **1.6g of protein**, **0.4g of fat**, and **7.2g of carbohydrates**, making it a good option for those looking for a light and nutritious meal. The fiber content is **1.8g**, which supports digestive health.
In terms of vitamins, bracken is rich in **Vitamin C (23mg)**, which boosts immunity, and **Vitamin A (183μg)**, essential for eye health and skin maintenance. It also contains **Vitamin E (0.78mg)** and small amounts of B-complex vitamins like **Thiamine (0.0mg)**, **Riboflavin (0.0mg)**, and **Niacin (0.0mg)**.
Minerals present in bracken include **Calcium (17mg)**, **Magnesium (30mg)**, **Iron (4.2mg)**, **Potassium (292mg)**, and **Zinc (0.6mg)**. These contribute to bone strength, muscle function, and overall metabolic health. Additionally, it contains **Manganese (0.32mg)**, **Copper (0.16mg)**, and **Selenium (0μg)**.
Bracken is cholesterol-free and contains no sodium, making it a heart-friendly choice. With its low calorie count and high nutrient density, it's an excellent addition to a balanced diet. Whether steamed, boiled, or stir-fried, bracken offers both flavor and nutrition.
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