Burdock Root
Burdock root is a starchy root vegetable rich in inulin and other prebiotic compounds that support gut health and metabolic function. Its low calorie density and high fiber content make it valuable for longevity-focused nutrition.
Variants (2)
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin B60.27 mg16% DV
- Folate19.6 mcg5% DV
- Vitamin C2.5 mg3% DV
- Vitamin E0.32 mg2% DV
- Riboflavin0.03 mg2% DV
- Choline9.9 mg2% DV
- Niacin0.26 mg2% DV
- Vitamin K1.4 mcg1% DV
- Thiamin0.01 mg<1% DV
- Manganese0.20 mg9% DV
- Magnesium32.3 mg8% DV
- Copper0.07 mg7% DV
- Potassium261.8 mg6% DV
- Iron0.68 mg4% DV
- Phosphorus43.4 mg3% DV
- Calcium34.9 mg3% DV
- Zinc0.28 mg3% DV
- Selenium0.59 mcg1% DV
- Sodium4.3 mg<1% DV
- Polyunsaturated Fat0.05 g
- Monounsaturated Fat0.03 g
- Saturated Fat0.02 g
- Chlorogenic acid~34 mg
- Inulin / Prebiotic fibre~2.5 g
- Polyphenols~128 mg
Score · 78/100
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 B619% DV
- Manganese10% DV
- Magnesium9% DV
- Copper9% DV
- Potassium7% DV
Overview
Burdock root (Arctium lappa) is a traditional vegetable used in Asian and European cuisines for over 1,000 years, particularly prominent in Japanese cooking. It contains approximately 3.3g of fiber per 100g, predominantly inulin—a soluble prebiotic fiber that feeds beneficial gut bacteria and improves microbiome diversity. This root vegetable is exceptionally low in calories (72 kcal/100g) while providing meaningful amounts of potassium (308mg), supporting cardiovascular health. Beyond macronutrients, burdock root contains bioactive polyphenols, including chlorogenic acid and caffeic acid, which exhibit antioxidant and anti-inflammatory properties. The vegetable's prebiotic content may enhance short-chain fatty acid production in the colon, which is associated with improved metabolic health, reduced inflammation, and better glucose regulation—all key markers for healthy aging. Traditional use in herbal medicine has been supported by emerging research showing potential benefits for insulin sensitivity and lipid profiles. Its dense nutritional profile relative to caloric content makes burdock an efficient food for nutrient-dense eating patterns associated with longevity.
Health Benefits (5)
- Enhanced gut microbiome diversity and prebiotic supportmoderateInulin in burdock root serves as food for beneficial bacteria like Bifidobacterium and Faecalibacterium, increasing microbial diversity and short-chain fatty acid production, which reduce systemic inflammation and support intestinal barrier integrity
- Improved glucose regulation and insulin sensitivitymoderateInulin slows gastric emptying and reduces postprandial glucose spikes by forming a viscous gel in the digestive tract, while polyphenols inhibit intestinal glucose absorption enzymes
- Antioxidant and anti-inflammatory supportmoderateChlorogenic acid and other polyphenols in burdock root directly scavenge reactive oxygen species and inhibit NF-κB inflammatory signaling pathways
- Cardiovascular health maintenanceemergingHigh potassium content (308mg/100g) supports sodium-potassium balance and blood vessel function; inulin may reduce LDL cholesterol through bacterial production of propionate
- Liver detoxification supportemergingTraditional use supported by emerging evidence that burdock polyphenols may enhance Phase II detoxification enzyme activity and hepatoprotective functions
Food Pairings
- ·Pair with olive oil because fat-soluble polyphenols require dietary lipids for optimal absorption and bioavailability of chlorogenic acid
- ·Combine with fermented foods (miso, sauerkraut) because exogenous probiotics plus burdock's inulin create synergistic microbiome effects; the prebiotic feeds introduced beneficial bacteria
- ·Cook with ginger and turmeric because these anti-inflammatory compounds complement burdock's polyphenols, with combined effect potentially exceeding individual contributions
- ·Pair with vitamin C sources (citrus, leafy greens) because ascorbic acid enhances non-heme iron absorption from burdock and increases polyphenol stability during digestion
Practical Tips
- ·Select firm, unblemished roots without soft spots; store unwrapped in refrigerator crisper drawer for up to 2-3 weeks to maintain crispness and inulin content
- ·Peel thinly or leave skin on during cooking to preserve polyphenol concentration; wash thoroughly under running water to remove soil
- ·Introduce gradually if new to your diet: start with 50-75g servings and increase over 1-2 weeks to allow gut microbiome adaptation to higher inulin intake and minimize bloating
- ·Roast or lightly stir-fry rather than boiling for extended periods; gentle cooking preserves heat-sensitive polyphenols better than long boiling which leaches inulin into water
- ·For maximum prebiotic benefit, consume 2-3 times weekly at 100-150g portions; consistency matters more than single large servings for sustained microbiome effects
Optimal Timing
Burdock root's low glycemic impact and prebiotic properties make it suitable throughout the day. Consuming at lunch or dinner may provide sustained satiety through inulin's viscosity, supporting weight maintenance goals
While burdock contains minimal caloric density, it is best consumed with food as part of regular meals rather than as a standalone food item due to its starch and prebiotic fiber content
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 burdock root is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about burdock root
What is burdock root?
Burdock Root is classified as a vegetable. Burdock root is a starchy root vegetable rich in inulin and other prebiotic compounds that support gut health and metabolic function.
Is burdock root healthy?
Burdock Root scores 78/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin B6, Manganese, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is burdock root high in protein?
Not particularly. A 85 g serving provides about 1.3 g of protein (~3% of the 50 g daily value).
Is burdock root high in fiber?
It's a moderate source of fiber. A 85 g serving provides about 2.8 g of fiber (~10% of the 28 g daily value).
What vitamins and minerals are in burdock root?
In a 85 g serving, burdock root is highest in Vitamin B6 (~16% DV).
Is burdock root keto-friendly?
Not really. A 85 g serving has about 11.9 g of net carbs (14.7 g total minus 2.8 g fiber).
When is the best time to eat burdock root?
Best any time of day. Burdock root's low glycemic impact and prebiotic properties make it suitable throughout the day. Consuming at lunch or dinner may provide sustained satiety through inulin's viscosity, supporting weight maintenance goals
How much burdock root should I eat?
A typical serving is around 85 g (~61 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 burdock root alongside several other vegetable sources.
What pairs well with burdock root?
Burdock Root pairs nicely with: Pair with olive oil because fat-soluble polyphenols require dietary lipids for optimal absorption and bioavailability of chlorogenic acid; Combine with fermented foods (miso, sauerkraut) because exogenous probiotics plus burdock's inulin create synergistic microbiome effects; the prebiotic feeds introduced beneficial bacteria; Cook with ginger and turmeric because these anti-inflammatory compounds complement burdock's polyphenols, with combined effect potentially exceeding individual contributions; Pair with vitamin C sources (citrus, leafy greens) because ascorbic acid enhances non-heme iron absorption from burdock and increases polyphenol stability during digestion.
Supplements that mirror Burdock Root's nutrient profile
Encyclopedia entries that supply the same signature nutrients burdock root contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Burdock Root
These are the nutrients burdock rootcontributes 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.