scored 80/100
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.
11.9 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 80.
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.
Inulin 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
Inulin slows gastric emptying and reduces postprandial glucose spikes by forming a viscous gel in the digestive tract, while polyphenols inhibit intestinal glucose absorption enzymes
Chlorogenic acid and other polyphenols in burdock root directly scavenge reactive oxygen species and inhibit NF-κB inflammatory signaling pathways
High potassium content (308mg/100g) supports sodium-potassium balance and blood vessel function; inulin may reduce LDL cholesterol through bacterial production of propionate
Traditional use supported by emerging evidence that burdock polyphenols may enhance Phase II detoxification enzyme activity and hepatoprotective functions
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
Breaks a fast
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
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.
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.
Burdock Root scores 80/100 in Formulate, making it a great 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.
Not particularly. A 85 g serving provides about 1.3 g of protein (~3% of the 50 g daily value).
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).
In a 85 g serving, burdock root is highest in Vitamin B6 (~16% DV).
Not really. A 85 g serving has about 11.9 g of net carbs (14.7 g total minus 2.8 g fiber).
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
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.
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.
Encyclopedia entries that supply the same signature nutrients burdock root contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.