scored 75/100
Cornsalad (mâche) is a delicate leafy green vegetable with exceptionally high iron content and significant potassium levels, providing cardiovascular and oxygen-transport support with minimal calories.
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 75.
Cornsalad, also known as mâche or lamb's lettuce, is a cold-hardy European green traditionally harvested in winter months. Despite its delicate appearance, this nutrient-dense leafy vegetable delivers remarkable micronutrient concentration per serving. With 2.18 mg of iron per 100g—among the highest in leafy greens—cornsalad supports oxygen transport and mitochondrial function critical for cellular longevity. The 459 mg potassium content aids blood pressure regulation and cardiovascular health, while 38.2 mg vitamin C per 100g supports collagen synthesis and immune resilience. Its mild, slightly nutty flavor and tender texture make it accessible for raw consumption, maximizing retention of heat-sensitive nutrients. The low caloric density (21 kcal/100g) combined with bioavailable micronutrients makes cornsalad an efficient nutrient-per-calorie choice. Traditional use in Mediterranean and Northern European cuisines reflects centuries of nutritional wisdom, while modern research validates its role in cardiovascular and metabolic health optimization for healthy aging.
Iron content (2.18 mg/100g) supports hemoglobin synthesis and mitochondrial cytochrome oxidase function, improving cellular oxygen utilization and aerobic capacity
High potassium-to-sodium ratio (459:4) supports endothelial function and reduces arterial stiffness through potassium's role in vascular smooth muscle relaxation
Vitamin C (38.2 mg/100g) acts as a cofactor for collagen cross-linking and promotes neutrophil function, supporting skin integrity and infection resistance
Selenium (0.9 mcg/100g) is essential for glutathione peroxidase synthesis, a critical antioxidant enzyme protecting cells from oxidative stress and supporting thyroid health
Magnesium (13 mg/100g) and phosphorus (53 mg/100g) support bone mineral density and ATP synthesis for metabolic efficiency
As a raw leafy green with no anti-nutrients or digestive inhibitors, cornsalad is optimal for any meal or eating window. Consumed with meals containing fat improves vitamin A absorption; pairing with vitamin C sources at same meal enhances iron bioavailability.
Fasting-compatible
While compatible with fasting protocols, consuming with a small fat source (nuts, seeds, oil) during eating windows maximizes fat-soluble nutrient absorption. Iron content supports energy; consider midday consumption for sustained metabolic function.
Per 100 g of the default form. Bars show how much higher or lower cornsalad is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Cornsalad is classified as a vegetable. Cornsalad (mâche) is a delicate leafy green vegetable with exceptionally high iron content and significant potassium levels, providing cardiovascular and oxygen-transport support with minimal calories.
Cornsalad scores 75/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin C, Manganese, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 1.7 g of protein (~3% 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, cornsalad is highest in Vitamin C (~36% DV), Copper (~13% DV), Manganese (~13% DV), Iron (~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 any time of day. As a raw leafy green with no anti-nutrients or digestive inhibitors, cornsalad is optimal for any meal or eating window. Consumed with meals containing fat improves vitamin A absorption; pairing with vitamin C sources at same meal enhances iron bioavailability.
A typical serving is around 85 g (~18 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 cornsalad alongside several other vegetable sources.
Cornsalad pairs nicely with: Pair with olive oil because fat-soluble vitamin A (355 IU) requires dietary lipids for optimal absorption and transport to tissues; Combine with citrus (lemon, orange) because vitamin C enhances non-heme iron bioavailability through formation of soluble iron complexes in the acidic stomach environment; Serve with grass-fed beef or oysters because animal-based heme iron and additional zinc improve total dietary iron status when consumed together; Mix with beet greens because complementary mineral profiles (calcium, magnesium, potassium) create synergistic cardiovascular support.
Encyclopedia entries that supply the same signature nutrients cornsalad contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients cornsaladcontributes 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.