scored 71/100
Butterbur is a low-calorie leafy vegetable rich in potassium and vitamin C, traditionally used in Asian cuisines and valued for its potential anti-inflammatory and allergy-modulating properties.
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 71.
Butterbur (Petasites japonicus) is a perennial plant native to East Asia, where it has been cultivated for centuries as both food and traditional medicine. The edible leaf stalks are exceptionally low in calories (14 kcal per 100g) while delivering substantial potassium (655mg), making it valuable for cardiovascular health and electrolyte balance. With 31.5mg of vitamin C and notable calcium content, butterbur supports immune function and bone metabolism. The plant contains petasin and isopetasin—sesquiterpenes with documented anti-inflammatory effects in scientific literature. While butterbur root extracts have been extensively studied for allergy and migraine relief, the leaf stalks used as food contain lower concentrations of these compounds but still provide bioactive benefits. The negligible sodium and high potassium ratio makes butterbur particularly relevant for individuals managing blood pressure. Its mild, slightly bitter flavor and tender texture when properly prepared make it a functional addition to longevity-focused diets, especially in East Asian populations with established consumption traditions.
High potassium content (655mg/100g) promotes vasodilation, reduces sodium-induced fluid retention, and supports healthy blood pressure regulation
Petasin and isopetasin in butterbur modulate inflammatory pathways, reducing systemic inflammation markers
31.5mg vitamin C per 100g enhances white blood cell function and acts as an antioxidant to reduce oxidative stress
Sesquiterpenes in butterbur inhibit leukotriene synthesis and mast cell degranulation, reducing histamine-mediated allergy symptoms
Calcium and magnesium content contributes to bone mineral density; potassium helps prevent acid-induced bone resorption
Consuming butterbur at midday provides sustained anti-inflammatory support throughout the afternoon and evening, while allowing full absorption of potassium and minerals during active digestive hours. This timing avoids potential interactions with nighttime fluid balance.
Breaks a fast
Butterbur contains minimal calories and carbohydrates, so it does not significantly break fast, but is best consumed with food to optimize mineral absorption and reduce potential GI irritation from phytochemicals on an empty stomach.
Per 100 g of the default form. Bars show how much higher or lower butterbur is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Butterbur is classified as a vegetable. Butterbur is a low-calorie leafy vegetable rich in potassium and vitamin C, traditionally used in Asian cuisines and valued for its potential anti-inflammatory and allergy-modulating properties.
Butterbur scores 71/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin C, Potassium, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 0.3 g of protein (~1% of the 50 g daily value).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, butterbur is highest in Vitamin C (~30% DV), Potassium (~12% DV), Manganese (~10% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 3.1 g of net carbs (3.1 g total minus 0 g fiber).
Best in the midday. Consuming butterbur at midday provides sustained anti-inflammatory support throughout the afternoon and evening, while allowing full absorption of potassium and minerals during active digestive hours. This timing avoids potential interactions with nighttime fluid balance.
A typical serving is around 85 g (~12 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 butterbur alongside several other vegetable sources.
Butterbur pairs nicely with: Pair with fatty fish (salmon, mackerel) because fat-soluble vitamin absorption is enhanced, and omega-3s amplify anti-inflammatory effects of butterbur's sesquiterpenes; Combine with citrus or bell peppers because additional vitamin C increases bioavailability of plant compounds and enhances iron absorption if butterbur is consumed with iron-containing foods; Pair with miso or fermented foods because probiotics may enhance the bioavailability of butterbur's phytochemicals and support anti-inflammatory gut signaling; Combine with allium vegetables (garlic, onions) because sulfur compounds in alliums synergize with butterbur's anti-inflammatory mechanisms for enhanced immune modulation.
Encyclopedia entries that supply the same signature nutrients butterbur contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients butterburcontributes 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.