scored 91/100
Chicory is a low-calorie leafy green vegetable rich in inulin, a prebiotic fiber that supports gut health and metabolic function. Its bitter compounds and polyphenols contribute to anti-inflammatory and antioxidant benefits.
0.8 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 91.
Chicory (Cichorium intybus) has been cultivated for centuries across Europe and the Mediterranean, historically used as both a food and herbal remedy. The plant is exceptionally low in calories (17 kcal per 100g) while delivering substantial dietary fiber (3.1g), making it ideal for weight management and metabolic health. Chicory's most distinctive feature is its high inulin content—a soluble prebiotic fiber that passes undigested to the colon where it selectively feeds beneficial bacteria like Bifidobacterium and Faecalibacterium. This prebiotic action supports a healthy microbiota composition linked to improved glucose regulation, enhanced immune function, and reduced systemic inflammation. The plant also contains chicoric acid and other polyphenols with demonstrated antioxidant properties. Rich in potassium (211mg per 100g) and folate (37mcg), chicory supports cardiovascular health and one-carbon metabolism. Its bitter compounds stimulate digestive secretions, enhancing nutrient absorption. For longevity-focused nutrition, chicory represents a nutrient-dense, microbiota-supporting vegetable with minimal caloric cost and emerging evidence for metabolic and cognitive benefits through the gut-brain axis.
Inulin selectively stimulates growth of Bifidobacterium and other short-chain fatty acid-producing bacteria, increasing butyrate production which strengthens the intestinal barrier and reduces systemic inflammation
Prebiotic fibers delay gastric emptying and reduce postprandial glucose spikes; butyrate enhances intestinal L-cell function and improves insulin secretion
Chicoric acid and other polyphenols activate phase II detoxification enzymes (including glutathione S-transferases) and scavenge reactive oxygen species
Soluble fiber increases colonic pH favoring calcium and magnesium absorption; butyrate enhances osteoblast differentiation and bone mineral density
Improved gut barrier function and butyrate production decrease lipopolysaccharide translocation; chicoric acid has direct anti-inflammatory effects on macrophages
Chicory can be consumed throughout the day. For maximum prebiotic benefit, consistency matters more than timing. Consuming with meals (breakfast, lunch, or dinner) optimizes fiber tolerance and nutrient absorption by slowing gastric emptying.
Breaks a fast
While chicory is very low in calories, its inulin fiber content may trigger mild bloating if consumed during strict fasting; best used as part of regular meals for microbiota-supporting benefits.
Per 100 g of the default form. Bars show how much higher or lower chicory is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Chicory is classified as a vegetable. Chicory is a low-calorie leafy green vegetable rich in inulin, a prebiotic fiber that supports gut health and metabolic function.
Chicory scores 91/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Folate, Vitamin B6, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 0.8 g of protein (~2% of the 50 g daily value).
Not really. A 85 g serving provides about 2.6 g of fiber (~9% of the 28 g daily value).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0.8 g of net carbs (3.4 g total minus 2.6 g fiber).
Best any time of day. Chicory can be consumed throughout the day. For maximum prebiotic benefit, consistency matters more than timing. Consuming with meals (breakfast, lunch, or dinner) optimizes fiber tolerance and nutrient absorption by slowing gastric emptying.
A typical serving is around 85 g (~14 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 chicory alongside several other vegetable sources.
Chicory pairs nicely with: Pair with olive oil because fat-soluble polyphenols (chicoric acid) are better absorbed in the presence of dietary lipids, and olive oil's oleocanthal has additive anti-inflammatory effects; Combine with garlic and onions because their fructooligosaccharides (FOS) synergize with chicory inulin to create a dual-prebiotic effect that more robustly shifts microbiota composition; Pair with fatty fish (salmon, sardines) because omega-3 fatty acids enhance the anti-inflammatory effects of chicory's polyphenols and improve butyrate-producing bacteria resilience; Combine with citrus fruits because vitamin C enhances absorption of the modest iron content (0.24mg) in chicory through formation of soluble iron complexes.