Is Balsamic Vinegar Healthy?

Balsamic vinegar, a bittersweet staple in many pantries, has roots dating back to the 11th century, according to the food magazine "The Nibble." The most famous location for balsamic vinegar production remains Modena, Italy. Balsamic vinegar was originally reserved for nobility and renowned for its healing powers, but today anyone can enjoy its flavor and healthful benefits.

Identification

Traditional balsamic vinegar comes from Italian grape varieties Trebbiana and Lambrusco, which ferment in special wooden casks. Once the grapes are fermented, the grower adds specific bacteria that sour the vinegar. Anne Willan, founder of the famed French cooking school La Varenne, writes in "The Washington Post" that you can drink a fine balsamic vinegar straight from the bottle once it has aged more than 25 years. The flavor in balsamic vinegar sets it apart from white, cider or apple vinegar. You may not be able to find the highest-quality balsamic vinegar in a traditional grocery store, but you can generally find balsamic vinegar made in the Modena region at a reasonable price.

Calories and Nutrients

A cup of balsamic vinegar contains 224 calories, and 1 tbsp. has 14 calories, according to the USDA Nutrient Data Laboratory. With 1 tbsp. of the vinegar, you will consume a trace amount of protein, no fat, 3 g of carbohydrates and 2 g of sugars. A benefit to balsamic vinegar is its relatively low sodium content. A cup has 59 mg of sodium, and 1 tbsp. has 4 mg. The vinegar gives you a small amount of calcium, iron, phosphorus and potassium.

Health Benefits

Balsamic vinegar has antioxidants that help your body fight potentially deadly illnesses such as heart disease or cancer. The antioxidants in balsamic vinegar come from the grapes. Additionally, a study published in the August/September issue of "Food and Chemical Toxicology" found that traditional balsamic vinegar possesses antioxidant capacities and may aid in heme-binding activities, which is your body's process of carrying oxygen in your red blood cells.

Weight Management

Although balsamic vinegar will not cause you to more easily manage your weight, the very low calories and zero fat make it a healthier choice than traditional Italian or creamy dressings. When eating a green salad, adding 1 tbsp. of Italian salad dressing gives you 43 calories and 4 g of fat, compared to balsamic's lower totals. Although the difference is small, over time an extra 30 calories can make a difference in your weight.

Uses

In addition to using plain, room-temperature balsamic vinegar as a salad dressing, you can heat the vinegar and pour it over a green salad. Add balsamic vinegar to olive oil and whisk until combined. Add pepper and 1 tsp. of sugar to make a sweet balsamic vinegar dressing or marinade for meat. Balsamic vinegar makes an excellent addition to a fruit salsa, and a reduction of balsamic vinegar adds interest to a chocolate sauce.