94
Vegetable
Chive
94/ 100
Chives are a mild-flavored allium vegetable rich in vitamin K, folate, and potassium with negligible calories. They provide sulfur-containing compounds and antioxidants that support cardiovascular and bone health.
Variants (2)
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
🔥 Calories
26/ 2000 kcal day
🥩Protein2.8 g6% DV
🍞Carbs3.7 g1% DV
🥑Fat0.6 g<1% DV
🌿Fiber2.1 g8% DV
≈ 2g net carbs · carbs − fiber
Vitamins
- Vitamin K180.8 mcg151% DV
- Vitamin C49.4 mg55% DV
- Folate89.3 mcg22% DV
- Vitamin B60.28 mg16% DV
- Riboflavin0.10 mg8% DV
- Thiamin0.07 mg6% DV
- Vitamin A185.3 iu4% DV
- Niacin0.55 mg3% DV
- Vitamin E0.18 mg1% DV
- Choline4.4 mg<1% DV
Minerals
- Copper0.13 mg15% DV
- Manganese0.32 mg14% DV
- Magnesium35.7 mg9% DV
- Iron1.4 mg8% DV
- Calcium78.2 mg6% DV
- Potassium251.6 mg5% DV
- Zinc0.48 mg4% DV
- Phosphorus49.3 mg4% DV
- Selenium0.77 mcg1% DV
- Sodium2.5 mg<1% DV
Other
- Polyunsaturated Fat0.23 g
- Saturated Fat0.12 g
- Monounsaturated Fat0.08 g
BioactivesEstimated
- Quercetin~13 mg
- Organosulfur (Allicin)~51 mg
- Choline~128 mg
- Polyphenols~128 mg
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA FDC · 169994
Score · 94/100
Nutrient Density35.0 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality12.0 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content10.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats5.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives11.0 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
Top Nutrients
- Vitamin K177% DV
- Vitamin C65% DV
- Folate26% DV
- Vitamin B619% DV
- Copper17% DV
Overview
Chives (Allium schoenoprasum) are a perennial herb in the onion family, native to temperate regions of the Northern Hemisphere and widely cultivated globally. Despite their delicate flavor, chives pack significant nutritional density per calorie, delivering 212.7 mcg of vitamin K per 100g—essential for bone mineralization and vascular health. Their bioactive compounds include organosulfur compounds (particularly allyl sulfides) and quercetin, both documented for anti-inflammatory and antioxidant activity. The high potassium content (296 mg/100g) supports healthy blood pressure regulation, while folate (105 mcg/100g) contributes to one-carbon metabolism critical for cardiovascular homocysteine control. Chives are particularly valuable for aging populations seeking nutrient-dense foods that support bone density, cardiovascular function, and metabolic health without caloric burden. Their fresh, raw consumption preserves heat-sensitive vitamin C (58.1 mg/100g) and volatile sulfur compounds. The high choline content (5.2 mg/100g) also supports cognitive function and cellular membrane integrity, making chives a longevity-supporting culinary staple.
Health Benefits (5)
- Supports bone health and cardiovascular mineralizationstrongVitamin K activates osteocalcin and matrix Gla protein, which direct calcium into bone matrix and away from arterial walls
- Reduces cardiovascular disease risk through homocysteine metabolismstrongFolate supports methylation pathways that convert homocysteine to methionine; elevated homocysteine is an independent CVD risk factor
- Anti-inflammatory and antioxidant effectsmoderateOrganosulfur compounds (allyl sulfides) and flavonoid quercetin inhibit NF-κB signaling and reduce oxidative stress markers
- Supports healthy blood pressure regulationmoderateHigh potassium-to-sodium ratio and potassium's role in vascular smooth muscle relaxation and sodium-potassium pump function
- Enhances cognitive function and neuronal healthmoderateCholine is a precursor for acetylcholine (neurotransmitter) and phosphatidylcholine (cell membrane component); supports brain plasticity
Food Pairings
- ·Pair with fatty fish (salmon, mackerel) because fat-soluble vitamin K absorption is enhanced by dietary fat, and omega-3s synergize with choline for cognitive benefits
- ·Combine with eggs because both provide choline, creating additive benefits for methylation and neuronal health
- ·Pair with cruciferous vegetables (broccoli, kale) because both contain sulfur compounds that enhance phase II detoxification enzyme activity
- ·Mix into fermented foods (yogurt, kefir) because probiotics may enhance folate bioavailability and support homocysteine metabolism
- ·Serve with calcium-rich foods (leafy greens, dairy, fortified plant milks) because vitamin K and calcium work synergistically for bone health
Practical Tips
- ·Store fresh chives in the refrigerator wrapped in damp paper towels inside a plastic bag; they last 1-2 weeks and maintain nutrient density better than dried varieties
- ·Consume raw or add at the end of cooking to preserve heat-sensitive vitamin C, volatile organosulfur compounds, and delicate flavor profile
- ·Grow chives in a kitchen herb garden for year-round access; they are hardy, perennial, and provide continuous harvest with minimal maintenance
- ·Use chopped chives as a finishing garnish on soups, salads, and grain bowls to add visual appeal and nutrient density without significant calories
- ·Select bundles with firm, bright green stalks without yellowing or wilting; avoid pre-chopped chives as nutrient degradation accelerates post-cutting
Optimal Timing
🕒
anytime
Fasting-compatible
Chives contain no compounds requiring specific timing for absorption. Include them raw in breakfast (eggs, yogurt), midday meals (salads, soups), and evening dishes (grains, proteins) to distribute vitamin K, folate, and potassium intake throughout the day for sustained nutritional benefit
Chives are fasting-compatible due to negligible calorie and macronutrient content; the micronutrient density makes them an excellent addition to breaking a fast with nutrient-rich foods
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow chive stacks up
Compared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower chive is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Calories#61 of 138
30kcalvs52.1kcal avg
-42% below category average
Protein#29 of 138
3.3gvs2.6g avg
+27% above category average
Fiber#55 of 138
2.5gvs2.9g avg
-14% below category average
Vitamin K#20 of 71
213mcgvs155mcg avg
+37% above category average
Vitamin C#19 of 129
58.1mgvs27.2mg avg
+114% above category average
Folate#22 of 123
105mcgvs55.2mcg avg
+90% above category average
Vitamin B6#30 of 109
0.3mgvs0.5mg avg
-38% below category average
Common questions
What people ask about chive
What is chive?
Chive is classified as a vegetable. Chives are a mild-flavored allium vegetable rich in vitamin K, folate, and potassium with negligible calories.
Is chive healthy?
Chive scores 94/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Vitamin C, Folate. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is chive high in protein?
Not particularly. A 85 g serving provides about 2.8 g of protein (~6% of the 50 g daily value).
Is chive high in fiber?
Not really. A 85 g serving provides about 2.1 g of fiber (~8% of the 28 g daily value).
What vitamins and minerals are in chive?
In a 85 g serving, chive is highest in Vitamin K (~151% DV), Vitamin C (~55% DV), Folate (~22% DV), Vitamin B6 (~16% DV), Copper (~15% DV).
Is chive keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 1.6 g of net carbs (3.7 g total minus 2.1 g fiber).
When is the best time to eat chive?
Best any time of day. Chives contain no compounds requiring specific timing for absorption. Include them raw in breakfast (eggs, yogurt), midday meals (salads, soups), and evening dishes (grains, proteins) to distribute vitamin K, folate, and potassium intake throughout the day for sustained nutritional benefit
How much chive should I eat?
A typical serving is around 85 g (~26 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 chive alongside several other vegetable sources.
What pairs well with chive?
Chive pairs nicely with: Pair with fatty fish (salmon, mackerel) because fat-soluble vitamin K absorption is enhanced by dietary fat, and omega-3s synergize with choline for cognitive benefits; Combine with eggs because both provide choline, creating additive benefits for methylation and neuronal health; Pair with cruciferous vegetables (broccoli, kale) because both contain sulfur compounds that enhance phase II detoxification enzyme activity; Mix into fermented foods (yogurt, kefir) because probiotics may enhance folate bioavailability and support homocysteine metabolism.
Related supplements
Supplements that mirror Chive's nutrient profile
Encyclopedia entries that supply the same signature nutrients chive contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Chive
These are the nutrients chivecontributes 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.