Borage
Borage is a nutrient-dense leafy green with a distinctive mineral and vitamin profile, particularly rich in iron, potassium, and vitamin C, making it a valuable addition to longevity-focused diets.
Variants (2)
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin C29.8 mg33% DV
- Riboflavin0.13 mg10% DV
- Niacin0.77 mg5% DV
- Thiamin0.05 mg4% DV
- Vitamin A178.5 iu4% DV
- Folate11.0 mcg3% DV
- Vitamin B60.03 mg2% DV
- Iron2.8 mg16% DV
- Manganese0.30 mg13% DV
- Copper0.11 mg12% DV
- Magnesium44.2 mg11% DV
- Potassium399.5 mg9% DV
- Calcium79.0 mg6% DV
- Phosphorus45.0 mg4% DV
- Sodium68.0 mg3% DV
- Zinc0.17 mg2% DV
- Selenium0.77 mcg1% DV
- Monounsaturated Fat0.18 g
- Saturated Fat0.14 g
- Polyunsaturated Fat0.09 g
- Chlorogenic acid~34 mg
- Polyphenols~128 mg
Score · 74/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C39% DV
- Iron18% DV
- Manganese15% DV
- Copper14% DV
- Magnesium12% DV
Overview
Borage (Borago officinalis) is a Mediterranean herb traditionally used in culinary and medicinal contexts for centuries. The plant's leaves are remarkably nutrient-dense despite their low caloric content, providing exceptional levels of iron (3.3mg per 100g) and potassium (470mg), along with meaningful amounts of calcium and magnesium—minerals critical for cardiovascular health and bone integrity. Borage is particularly notable for its high concentration of gamma-linolenic acid (GLA), an omega-6 polyunsaturated fatty acid found in borage seed oil, though less abundant in fresh leaves. The fresh greens also contain chlorogenic acid and other polyphenolic compounds with antioxidant properties. In the context of longevity nutrition, borage's mineral density supports electrolyte balance, blood pressure regulation, and mitochondrial function, while its anti-inflammatory compounds may help reduce chronic disease risk. The vitamin C content (35mg per 100g) supports collagen synthesis and immune resilience. Fresh borage leaves have a slightly cucumber-like flavor and can be incorporated raw or cooked, though the plant's mucilaginous texture makes it well-suited to soups and braised preparations.
Health Benefits (5)
- Enhanced iron bioavailability and red blood cell supportstrongBorage provides heme-independent iron (3.3mg/100g) alongside vitamin C (35mg/100g), which enhances non-heme iron absorption and supports oxygen transport and mitochondrial function
- Blood pressure regulation and cardiovascular protectionstrongHigh potassium content (470mg/100g) relative to sodium (80mg/100g) supports vasodilation and sodium-potassium pump function, while magnesium (52mg/100g) aids endothelial function
- Anti-inflammatory response via GLA and polyphenolsmoderateBorage seed oil and fresh leaves contain gamma-linolenic acid and chlorogenic acid, which modulate inflammatory pathways and reduce systemic inflammation markers
- Bone mineral density maintenancemoderateCombination of calcium (93mg/100g), magnesium (52mg/100g), and phosphorus (53mg/100g) provides cofactors essential for osteoblast function and bone turnover regulation
- Antioxidant defense and cellular protectionemergingChlorogenic acid and other polyphenolic compounds neutralize reactive oxygen species and support Phase II detoxification pathways
Food Pairings
- ·Pair with citrus (lemon, orange) to amplify non-heme iron absorption through vitamin C synergy and enhance bioavailability of polyphenolic compounds
- ·Combine with olive oil to facilitate fat-soluble nutrient absorption and provide additional anti-inflammatory oleocanthal alongside borage's GLA
- ·Mix with fermented foods (sauerkraut, kimchi) to enhance mineral bioavailability through organic acids and support gut microbiota that metabolize polyphenols
- ·Serve with vitamin D-rich foods (fatty fish, egg yolks) to optimize calcium absorption and bone mineralization support
Practical Tips
- ·Select young, tender borage leaves (pre-flowering stage) for milder flavor and optimal nutrient density; older leaves become more fibrous and bitter
- ·Consume fresh or lightly cooked within 2-3 days of harvest, as borage leaves wilt quickly and oxidative damage accelerates with storage time
- ·Blanch for 1-2 minutes before freezing to deactivate oxidative enzymes and preserve vitamin C content for longer-term storage
- ·Remove the fuzzy stem portions before eating, as they are tough and less palatable; focus on the tender leaf tissue for best culinary experience
- ·Start with small quantities (1-2 handfuls per serving) if new to borage, as some individuals experience mild gastrointestinal adjustment to its mucilaginous texture
Optimal Timing
Consuming borage at midday allows iron absorption to be optimized by concurrent meal components and supports sustained energy production and cognitive function through the afternoon. The mineral density stabilizes blood glucose and provides sustained micronutrient availability.
Borage pairs well with lunch-based salads or grain bowls where vitamin C sources and healthy fats enhance nutrient bioavailability. Not ideal for fasting periods due to need for accompanying fat and acid sources for mineral absorption.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower borage is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about borage
What is borage?
Borage is classified as a vegetable. Borage is a nutrient-dense leafy green with a distinctive mineral and vitamin profile, particularly rich in iron, potassium, and vitamin C, making it a valuable addition to longevity-focused diets.
Is borage healthy?
Borage scores 74/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin C, Iron, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is borage high in protein?
Not particularly. A 85 g serving provides about 1.5 g of protein (~3% of the 50 g daily value).
Is borage high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in borage?
In a 85 g serving, borage is highest in Vitamin C (~33% DV), Iron (~16% DV), Manganese (~13% DV), Copper (~12% DV), Magnesium (~11% DV).
Is borage keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 2.6 g of net carbs (2.6 g total minus 0 g fiber).
When is the best time to eat borage?
Best in the midday. Consuming borage at midday allows iron absorption to be optimized by concurrent meal components and supports sustained energy production and cognitive function through the afternoon. The mineral density stabilizes blood glucose and provides sustained micronutrient availability.
How much borage should I eat?
A typical serving is around 85 g (~18 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating borage alongside several other vegetable sources.
What pairs well with borage?
Borage pairs nicely with: Pair with citrus (lemon, orange) to amplify non-heme iron absorption through vitamin C synergy and enhance bioavailability of polyphenolic compounds; Combine with olive oil to facilitate fat-soluble nutrient absorption and provide additional anti-inflammatory oleocanthal alongside borage's GLA; Mix with fermented foods (sauerkraut, kimchi) to enhance mineral bioavailability through organic acids and support gut microbiota that metabolize polyphenols; Serve with vitamin D-rich foods (fatty fish, egg yolks) to optimize calcium absorption and bone mineralization support.
Supplements that mirror Borage's nutrient profile
Encyclopedia entries that supply the same signature nutrients borage contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Borage
These are the nutrients boragecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.