Chrysanthemum
Chrysanthemum is a leafy green vegetable rich in vitamin K, potassium, and folate, commonly used in Asian cuisines for both culinary and traditional wellness applications.
Variants (2)
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin K297.5 mcg248% DV
- Folate150.4 mcg38% DV
- Vitamin B60.19 mg11% DV
- Riboflavin0.12 mg9% DV
- Thiamin0.11 mg9% DV
- Niacin0.45 mg3% DV
- Vitamin A98.6 iu2% DV
- Vitamin C1.2 mg1% DV
- Manganese0.80 mg35% DV
- Copper0.12 mg13% DV
- Iron1.9 mg11% DV
- Potassium481.9 mg10% DV
- Calcium99.5 mg8% DV
- Magnesium27.2 mg6% DV
- Zinc0.60 mg5% DV
- Sodium100.3 mg4% DV
- Phosphorus45.9 mg4% DV
- Polyphenols~128 mg
Score · 94/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin K292% DV
- Folate44% DV
- Manganese41% DV
- Copper15% DV
- Vitamin B613% DV
Overview
Chrysanthemum (Chrysanthemum coronarium), also known as garland chrysanthemum or edible chrysanthemum, is a leafy vegetable native to East Asia with a long history in Chinese and Japanese cuisines. Despite its delicate floral appearance, it delivers impressive nutritional density: exceptionally high in vitamin K (350 mcg per 100g—over 400% of daily needs), which is critical for bone mineralization and vascular health. The vegetable is also rich in potassium (567 mg), supporting cardiovascular function and blood pressure regulation, alongside meaningful folate levels (177 mcg) important for cellular methylation and homocysteine metabolism. With only 24 calories per 100g yet 3g of fiber, chrysanthemum offers substantial satiety without energy excess—relevant for metabolic health and longevity. The iron content (2.29 mg) is notably bioavailable when paired with vitamin C sources. Chrysanthemum contains polyphenolic compounds and sesquiterpenes documented in traditional medicine literature, though human clinical evidence remains limited. Its low sodium-to-potassium ratio (1:4.8) makes it particularly valuable for those managing blood pressure. The mild, slightly bitter flavor profile makes it versatile in both raw and cooked applications, fitting easily into Mediterranean and Asian longevity dietary patterns.
Health Benefits (5)
- Enhanced bone health and reduced fracture riskstrongExceptionally high vitamin K concentration activates osteocalcin and matrix Gla-protein, proteins essential for bone mineralization and calcium binding in the bone matrix
- Improved vascular endothelial function and blood pressure regulationmoderateHigh potassium supports sodium-potassium pump function and arterial elasticity; vitamin K activates matrix Gla-protein to prevent vascular calcification
- Support for homocysteine metabolism and cardiovascular healthstrongFolate (177 mcg) serves as a critical methyl donor in homocysteine remethylation, reducing circulating homocysteine levels linked to atherosclerosis risk
- Enhanced iron absorption and red blood cell productionmoderateIron content paired with vitamin C and organic acids improves non-heme iron bioavailability; folate supports erythropoiesis and prevents iron-related anemia
- Anti-inflammatory support through polyphenolic compoundsemergingChrysanthemum contains flavonoids and sesquiterpenes that modulate NF-κB inflammatory signaling pathways
Food Pairings
- ·Pair with citrus (lemon, orange) or tomato because vitamin C dramatically enhances non-heme iron absorption from chrysanthemum's 2.29 mg iron content
- ·Combine with olive oil or avocado because fat-soluble vitamin K requires dietary fat for optimal absorption and transport
- ·Pair with garlic or ginger because their polyphenols have additive anti-inflammatory effects and enhance nutrient bioavailability
- ·Mix with legumes (lentils, chickpeas) because the combination creates a complete amino acid profile while chrysanthemum's folate supports legume protein metabolism
Practical Tips
- ·Select chrysanthemum with vibrant green color and firm texture; avoid yellowed or wilted leaves which indicate nutrient degradation and oxidative damage
- ·Lightly blanch or brief stir-fry (2-3 minutes) rather than prolonged cooking to preserve heat-sensitive folate while maintaining vitamin K stability
- ·Store in refrigerator crisper drawer wrapped in damp paper towel; use within 3-4 days as leaves lose nutrient density rapidly post-harvest
- ·Consume the tender leaf tips raw or lightly cooked, as they contain higher polyphenol concentrations than mature stems
- ·Rinse thoroughly under running water before consumption, as the delicate leaves can harbor soil particles and potential pathogens given their texture
Optimal Timing
Consuming chrysanthemum at midday aligns with peak digestive enzyme activity and allows adequate time for vitamin K and folate absorption before evening; the potassium content supports afternoon energy metabolism without interfering with sleep
While chrysanthemum is low-calorie and compatible with many dietary patterns, consuming with minimal fat during fasting would impair vitamin K absorption; always pair with dietary fat for nutrient bioavailability
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower chrysanthemum is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about chrysanthemum
What is chrysanthemum?
Chrysanthemum is classified as a vegetable. Chrysanthemum is a leafy green vegetable rich in vitamin K, potassium, and folate, commonly used in Asian cuisines for both culinary and traditional wellness applications.
Is chrysanthemum healthy?
Chrysanthemum scores 94/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Folate, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is chrysanthemum high in protein?
Not particularly. A 85 g serving provides about 2.9 g of protein (~6% of the 50 g daily value).
Is chrysanthemum high in fiber?
Not really. A 85 g serving provides about 2.6 g of fiber (~9% of the 28 g daily value).
What vitamins and minerals are in chrysanthemum?
In a 85 g serving, chrysanthemum is highest in Vitamin K (~248% DV), Folate (~38% DV), Manganese (~35% DV), Copper (~13% DV), Vitamin B6 (~11% DV).
Is chrysanthemum keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0 g of net carbs (2.6 g total minus 2.6 g fiber).
When is the best time to eat chrysanthemum?
Best in the midday. Consuming chrysanthemum at midday aligns with peak digestive enzyme activity and allows adequate time for vitamin K and folate absorption before evening; the potassium content supports afternoon energy metabolism without interfering with sleep
How much chrysanthemum should I eat?
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 chrysanthemum alongside several other vegetable sources.
What pairs well with chrysanthemum?
Chrysanthemum pairs nicely with: Pair with citrus (lemon, orange) or tomato because vitamin C dramatically enhances non-heme iron absorption from chrysanthemum's 2.29 mg iron content; Combine with olive oil or avocado because fat-soluble vitamin K requires dietary fat for optimal absorption and transport; Pair with garlic or ginger because their polyphenols have additive anti-inflammatory effects and enhance nutrient bioavailability; Mix with legumes (lentils, chickpeas) because the combination creates a complete amino acid profile while chrysanthemum's folate supports legume protein metabolism.
Supplements that mirror Chrysanthemum's nutrient profile
Encyclopedia entries that supply the same signature nutrients chrysanthemum contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Chrysanthemum
These are the nutrients chrysanthemumcontributes 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.