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Chives

This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Chives Nutritional Information (per 100g)

Water: 90.7 g
Calories: 30 kcal
Protein: 3.3 g
Carbohydrate: 4.4 g
Dietary fiber: 2.5 g
Sugars: 1.9 g
Fat: 0.7 g
Saturated fat: 0.1 g
Monounsaturated fat: 0.1 g
Polyunsaturated fat: 0.3 g
Vitamin C: 58.1 mg
Vitamin B1: 0.1 mg
Vitamin B2: 0.1 mg
Vitamin B3: 0.6 mg
Vitamin B6: 0.1 mg
Vitamin B9: 105 μg
Vitamin A: 218 μg
Vitamin E: 0.2 mg
Vitamin K: 212.7 μg
Calcium: 92 mg
Iron: 1.6 mg
Magnesium: 42 mg
Phosphorus: 58 mg
Potassium: 296 mg
Sodium: 3 mg
Zinc: 0.6 mg

Chives are an interesting way of spicing up any dish (egg or cheese dishes work particularly well) without adding very many calories. As a member of the allium family, chives benefit from profound anti-cancer effects, making this surely a great thing in the world of health: a low calorie cancer fighter!

Nutritionally, chives are fantastic by calories consumed, but usually you’ll not be eating enough of them to have a hugely positive effect (although if you’re making a pesto, for example, this may not be the case). 1 tablespoon of chopped chives provides 3% of your daily value (DV) of vitamins A and C, for just 1 calorie!

If you managed to eat 100g of chives, that would provide you with 87% DV of vitamin A and 97% DV of vitamin C. Deficiencies in these could lead to poor eye health and inability to form connective tissues, so if your diet lacks green leafy vegetables, the more chives you can eat, the better.

100g of chives also provides you with 9% DV of calcium and 8% DV of iron.

While it’s unlikely that you’re going to meet your nutritional requirements by eating huge amounts of chives, this delicate food does have a powerful advantage in fighting cancer.

The allium family (chives, onions, leeks, scallions, etc.), has been found to have a number of broadly positive effects on cancer, although as this review points out, the mechanisms of action are still unknown.

Specifically, prostate cancer, stomach cancer, and oesophageal cancer have all been studied, and the intake of allium vegetables has been found to lower your risk of contracting those cancers.

While a number of compounds found in allium vegetables, like quercetin (see onion) may be responsible for this effect, the lack of definitive research means that it’s probably best to simply eat a wide variety of allium vegetables to ensure you benefit from these cancer fighting properties. Chives are a great way to add variety and spice to your allium intake, so why not give them a try?