scored 94/100
Chicory green is a bitter leafy vegetable rich in inulin, a prebiotic fiber that supports gut health, and vitamin K, essential for bone and cardiovascular health. Its low calorie density and high micronutrient concentration make it valuable for longevity-focused diets.
0.6 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 94.
Less a 1.0 anti-nutrient penalty (moderate sodium).
Chicory (Cichorium intybus) has been cultivated in Europe and the Mediterranean for centuries, traditionally used in herbal medicine for digestive support. Modern nutritional science confirms its exceptional nutrient density: per 100g it provides 297.6 mcg of vitamin K (nearly 3x the daily requirement), substantial potassium (420 mg) for cardiovascular health, and 4g of fiber—primarily inulin, a soluble prebiotic that selectively feeds beneficial gut bacteria. This bifidogenic effect is particularly relevant for aging, as gut dysbiosis is linked to inflammation, cognitive decline, and reduced healthspan. Chicory greens also contain modest levels of folate (110 mcg) important for methylation pathways, and choline (12.8 mg) supporting brain health. The bitter compounds in chicory (including chicoric acid and chlorogenic acid) have demonstrated hepatoprotective and antioxidant properties in preliminary research. At just 23 calories per 100g with favorable macronutrient ratios, chicory greens fit seamlessly into caloric restriction and intermittent fasting protocols. Regular consumption may support healthy aging through gut microbiota optimization, systemic inflammation reduction, and sustained metabolic health.
Inulin (soluble prebiotic fiber) selectively stimulates growth of beneficial Bifidobacterium and Faecalibacterium species, improving intestinal barrier function and reducing lipopolysaccharide (LPS) translocation linked to chronic inflammation and age-related disease
Extremely high vitamin K content activates osteocalcin (bone mineralization) and matrix Gla-protein (vascular calcification prevention), directly supporting skeletal and cardiovascular aging markers
Chicoric acid and chlorogenic acid act as polyphenolic antioxidants, modulating NF-κB inflammatory pathways and improving antioxidant enzyme expression (SOD, catalase, glutathione peroxidase)
Inulin slows gastric emptying and reduces postprandial glycemic response; prebiotic-derived short-chain fatty acids (butyrate) enhance insulin sensitivity in peripheral tissues
Chicory compounds stimulate phase II detoxification enzymes (glutathione S-transferases) and support liver regeneration capacity, critical for processing metabolic waste in aging
Chicory greens are calorie-sparse and nutrient-dense, making them suitable for any meal. However, inclusion at lunch or dinner optimizes prebiotic inulin fermentation during fasting windows (overnight or between meals), maximizing short-chain fatty acid production and microbiota signaling when metabolic rate is lower. Pre-meal consumption may also improve satiety and blunt postprandial glucose response.
Fasting-compatible
Chicory greens contain minimal calories (<25 kcal/100g) and no glucose spike; compatible with time-restricted eating and fasting protocols. The prebiotic fiber actually enhances fasting benefits by sustaining beneficial microbiota during caloric restriction periods.
Per 100 g of the default form. Bars show how much higher or lower chicory green is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Chicory Green is classified as a vegetable. Chicory green is a bitter leafy vegetable rich in inulin, a prebiotic fiber that supports gut health, and vitamin K, essential for bone and cardiovascular health.
Chicory Green scores 94/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, 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 1.4 g of protein (~3% of the 50 g daily value).
It's a moderate source of fiber. A 85 g serving provides about 3.4 g of fiber (~12% of the 28 g daily value).
In a 85 g serving, chicory green is highest in Vitamin K (~211% DV), Vitamin B6 (~58% DV), Copper (~28% DV), Vitamin C (~23% DV), Folate (~23% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0.6 g of net carbs (4 g total minus 3.4 g fiber).
Best any time of day. Chicory greens are calorie-sparse and nutrient-dense, making them suitable for any meal. However, inclusion at lunch or dinner optimizes prebiotic inulin fermentation during fasting windows (overnight or between meals), maximizing short-chain fatty acid production and microbiota signaling when metabolic rate is lower. Pre-meal consumption may also improve satiety and blunt postprandial glucose response.
A typical serving is around 85 g (~20 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 green alongside several other vegetable sources.
Chicory Green pairs nicely with: Pair with olive oil or avocado: fat-soluble vitamin K requires dietary lipids for optimal absorption and utilization in bone and vascular tissues; Combine with cruciferous vegetables (broccoli, kale): synergistic glucosinolate and polyphenol profiles enhance phase II detoxification enzyme activation; Pair with fermented foods (sauerkraut, tempeh, kefir): exogenous probiotics work synergistically with inulin prebiotic to establish resilient gut microbiota; Combine with citrus (lemon, grapefruit): vitamin C enhances non-heme iron absorption from chicory and reduces bitter flavor perception.
Moderate sodium.
Encyclopedia entries that supply the same signature nutrients chicory green contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients chicory greencontributes 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.