scored 95/100
Radicchio is a bitter cruciferous vegetable rich in polyphenols and vitamin K, offering anti-inflammatory and antioxidant properties with minimal calories.
3.0 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 95.
Radicchio, a member of the chicory family native to Italy, has been cultivated for centuries and is prized in Mediterranean cuisines for its distinctive bitter taste and vibrant deep red color. The vegetable's striking pigmentation comes from anthocyanins and other polyphenolic compounds, which are central to its longevity benefits. With only 23 calories per 100g and exceptional micronutrient density, radicchio delivers exceptional value for metabolic health. Its 255 mcg of vitamin K per 100g—more than 3 times the daily requirement—supports bone metabolism and vascular health. The bitter compounds, including inulin and lactucopicrin, support digestive health and may enhance insulin sensitivity. Radicchio's low glycemic impact combined with its polyphenol content makes it particularly valuable for aging populations seeking to reduce chronic disease risk. The vegetable's antioxidant profile, dominated by anthocyanins and caffeic acid derivatives, helps combat oxidative stress and systemic inflammation—key drivers of aging and age-related disease.
Vitamin K activates osteocalcin and matrix Gla protein, which direct calcium to bone tissue and away from arterial walls, supporting both skeletal strength and cardiovascular health
Anthocyanins and phenolic acids neutralize free radicals and inhibit pro-inflammatory signaling pathways, particularly NF-κB activation
Inulin (prebiotic fiber) and polyphenols modulate gut microbiota composition and enhance insulin receptor signaling while reducing hepatic glucose production
Glucosinolates and their metabolite sulforaphane upregulate Phase II detoxification enzymes including glutathione S-transferase and NAD(P)H quinone oxidoreductase
Inulin acts as a prebiotic, selectively feeding beneficial Bifidobacterium and Faecalibacterium species while bitter compounds stimulate bile and digestive secretions
Consuming radicchio at lunch or dinner supports bile production during active digestion and maximizes microbial fermentation of inulin throughout afternoon and evening hours, enhancing SCFA production overnight
Fasting-compatible
Radicchio's bitter compounds may stimulate digestive secretions in fasted states; can support autophagy through polyphenol-mediated pathways, though nutrient absorption is enhanced when consumed with fat-containing meals
Per 100 g of the default form. Bars show how much higher or lower radicchio is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Radicchio is classified as a vegetable. Radicchio is a bitter cruciferous vegetable rich in polyphenols and vitamin K, offering anti-inflammatory and antioxidant properties with minimal calories.
Radicchio scores 95/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Copper, Vitamin B6. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 1.2 g of protein (~2% of the 50 g daily value).
Not really. A 85 g serving provides about 0.8 g of fiber (~3% of the 28 g daily value).
In a 85 g serving, radicchio is highest in Vitamin K (~181% DV), Copper (~32% DV), Vitamin E (~13% DV), Vitamin B6 (~13% DV), Folate (~13% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 3 g of net carbs (3.8 g total minus 0.8 g fiber).
Best in the midday. Consuming radicchio at lunch or dinner supports bile production during active digestion and maximizes microbial fermentation of inulin throughout afternoon and evening hours, enhancing SCFA production overnight
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 radicchio alongside several other vegetable sources.
Radicchio pairs nicely with: Pair with olive oil because fat-soluble vitamin K and carotenoid absorption require lipids for micelle formation and intestinal uptake; Pair with cruciferous vegetables (broccoli, Brussels sprouts) because combined glucosinolate content provides synergistic Phase II enzyme induction; Pair with citrus fruits because vitamin C enhances iron bioavailability and stabilizes anthocyanins in the acidic digestive environment; Pair with fermented foods (kimchi, sauerkraut) because combined polyphenols and probiotics optimize microbiome diversity and prebiotic effect.
Encyclopedia entries that supply the same signature nutrients radicchio contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients radicchiocontributes 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.