Horseradish Root
Horseradish root is a pungent brassica rich in sinigrin glucosinolate, yielding antimicrobial allyl isothiocyanate when grated.
Nutrition · per ~2 g serving · ≈ a pinch
- Vitamin C0.50 mg<1% DV
- Folate1.1 mcg<1% DV
- Vitamin B60.00 mg<1% DV
- Niacin0.01 mg<1% DV
- Pantothenic Acid0.00 mg<1% DV
- Riboflavin0.00 mg<1% DV
- Thiamin0.00 mg<1% DV
- Sodium6.3 mg<1% DV
- Zinc0.02 mg<1% DV
- Copper0.00 mg<1% DV
- Magnesium0.54 mg<1% DV
- Manganese0.00 mg<1% DV
- Potassium4.9 mg<1% DV
- Selenium0.06 mcg<1% DV
- Calcium1.1 mg<1% DV
- Phosphorus0.62 mg<1% DV
- Iron0.01 mg<1% DV
- Saturated Fat0.00 g
- Glucosinolates~2.0 mg
Score · 92/100
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 C28% DV
- Folate14% DV
- Sodium14% DV
- Zinc8% DV
- Copper6% DV
Overview
Horseradish (Armoracia rusticana) is a pungent perennial root in the brassica family whose fiery bite is a defensive chemical reaction: intact cells store the glucosinolate sinigrin, which on grating or chewing meets the enzyme myrosinase and hydrolyzes into allyl isothiocyanate (AITC), the volatile compound studied for antimicrobial, detoxification-supporting, and anti-inflammatory activity. Raw and low in calories at about 48 kcal per 100g, horseradish supplies roughly 25 mg vitamin C, 57 mcg folate, 246 mg potassium, and meaningful calcium and magnesium. Mechanistically, AITC and related isothiocyanates induce phase II detoxification enzymes via the Nrf2 pathway, exhibit broad antimicrobial action against bacteria and fungi, and have been investigated for supporting urinary and respiratory tract health. Because AITC is volatile and forms only after the root is broken, freshly grated horseradish is far more potent than aged or cooked preparations, where the pungent compounds dissipate. A small amount delivers an intense isothiocyanate and vitamin C punch with almost no calories.
Health Benefits (3)
- Activates detoxification enzymesmoderateAllyl isothiocyanate from sinigrin induces phase II detoxification enzymes through Nrf2 signaling
- Provides antimicrobial activitymoderateAllyl isothiocyanate disrupts microbial cell membranes and enzyme function against bacteria and fungi
- Supports immune function via vitamin CmoderateVitamin C acts as an antioxidant and cofactor for immune cell function
Food Pairings
- ·Pair with fatty fish and beef because horseradish's pungent isothiocyanates cut richness and aid digestion
- ·Combine with a touch of vinegar because acidity stabilizes the freshly formed allyl isothiocyanate
Practical Tips
- ·Grate just before serving and use raw, since allyl isothiocyanate is volatile and degrades with heat and time
- ·Add a little vinegar immediately after grating to lock in pungency and prevent bitterness
Optimal Timing
Horseradish is a condiment with no circadian dependency; bioactives are most potent fresh.
Very low in calories; compatible with fasting in culinary amounts.
Concerns
- · High sodium
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other herbs & spices
Per 100 g of the default form. Bars show how much higher or lower horseradish root is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about horseradish root
What is horseradish root?
Horseradish Root is classified as a herbs & spices. Horseradish root is a pungent brassica rich in sinigrin glucosinolate, yielding antimicrobial allyl isothiocyanate when grated.
Is horseradish root healthy?
Horseradish Root scores 92/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin C, Folate, Sodium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is horseradish root high in protein?
Not particularly. A 2 g serving provides about 0 g of protein (~0% of the 50 g daily value).
Is horseradish root high in fiber?
Not really. A 2 g serving provides about 0.1 g of fiber (~0% of the 28 g daily value).
Is horseradish root keto-friendly?
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0.2 g of net carbs (0.2 g total minus 0.1 g fiber).
When is the best time to eat horseradish root?
Best any time of day. Horseradish is a condiment with no circadian dependency; bioactives are most potent fresh.
How much horseradish root should I eat?
A typical serving is around 2 g (~1 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 horseradish root alongside several other herbs & spices sources.
What pairs well with horseradish root?
Horseradish Root pairs nicely with: Pair with fatty fish and beef because horseradish's pungent isothiocyanates cut richness and aid digestion; Combine with a touch of vinegar because acidity stabilizes the freshly formed allyl isothiocyanate.
Are there any concerns with eating horseradish root?
High sodium.
Supplements that mirror Horseradish Root's nutrient profile
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Signature nutrients in Horseradish Root
These are the nutrients horseradish rootcontributes 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.