Rhubarb
Rhubarb is a tart, celery-like vegetable stalk rich in fiber, potassium, and vitamin K, with minimal calories and a unique polyphenol profile supporting digestive and metabolic health.
Variants (2)
Nutrition · per ~140 g serving · ≈ 1 medium piece
- Vitamin K41.0 mcg34% DV
- Vitamin C11.2 mg12% DV
- Vitamin B60.12 mg7% DV
- Riboflavin0.04 mg3% DV
- Niacin0.42 mg3% DV
- Vitamin E0.38 mg3% DV
- Folate9.8 mcg2% DV
- Thiamin0.03 mg2% DV
- Choline8.5 mg2% DV
- Vitamin A7.0 iu<1% DV
- Manganese0.27 mg12% DV
- Calcium120.4 mg9% DV
- Potassium403.2 mg9% DV
- Magnesium16.8 mg4% DV
- Copper0.03 mg3% DV
- Selenium1.5 mcg3% DV
- Iron0.31 mg2% DV
- Phosphorus19.6 mg2% DV
- Zinc0.14 mg1% DV
- Sodium5.6 mg<1% DV
- Polyunsaturated Fat0.14 g
- Saturated Fat0.07 g
- Monounsaturated Fat0.05 g
- Anthocyanins~280 mg
- Inulin / Prebiotic fibre~4.2 g
- Polyphenols~210 mg
Score · 87/100
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 K24% DV
- Calcium15% DV
- Vitamin C9% DV
- Manganese9% DV
- Potassium6% DV
Overview
Rhubarb (Rheum rhabarbarum) is a perennial plant native to Siberia, cultivated for centuries in Europe and Asia before reaching North America. Though botanically classified as a fruit, rhubarb is nutritionally similar to vegetables, offering exceptional nutrient density with only 21 calories per 100g. Its distinctive tart flavor comes from organic acids (malic, oxalic) and polyphenolic compounds, particularly anthocyanins and proanthocyanidins in red varieties. Rhubarb contains substantial potassium (288mg per 100g) supporting cardiovascular function, and vitamin K (29.3mcg) critical for bone mineralization and vascular health. The high fiber content (1.8g per 100g) promotes prebiotic effects and healthy gut microbiota composition. Emerging research highlights rhubarb's unique polyphenols as modulators of inflammation and metabolic endotoxemia. The oxalic acid content, while concerning for those with kidney stones or hyperoxaluria, is reduced significantly through cooking. Rhubarb's low glycemic load makes it suitable for metabolic health and longevity-focused nutrition, particularly when consumed without added sugars.
Health Benefits (5)
- Supports digestive health and healthy gut microbiota compositionmoderateHigh insoluble fiber content acts as a prebiotic, feeding beneficial bacteria while promoting regular bowel motility and microbial diversity
- Promotes bone health through vitamin K-dependent osteocalcin activationstrongVitamin K (29.3mcg per 100g) is essential cofactor for osteocalcin carboxylation, improving bone mineralization and fracture resistance
- Reduces postprandial inflammation via polyphenolic antioxidantsemergingAnthocyanins and proanthocyanidins in rhubarb suppress NF-κB signaling and reduce circulating inflammatory markers after meals
- Supports cardiovascular health through potassium-mediated vasodilationstrongHigh potassium content (288mg per 100g) balances sodium, reduces arterial stiffness, and supports endothelial nitric oxide production
- May improve lipid metabolism and reduce hepatic steatosisemergingRhubarb polyphenols enhance PPARγ and LXRα signaling, improving insulin sensitivity and reducing hepatic fat accumulation in preclinical models
Food Pairings
- ·Pair with dairy (yogurt, milk, cheese) because calcium in dairy binds oxalic acid, reducing bioavailability concerns and improving mineral absorption
- ·Combine with ginger or turmeric because these spices enhance polyphenol bioavailability and synergize anti-inflammatory effects
- ·Pair with cinnamon because cinnamon improves postprandial glucose control, moderating rhubarb's small carbohydrate load when consumed as a sweetened preparation
- ·Combine with berries (strawberries, blueberries) because complementary polyphenol profiles create broader antioxidant coverage and enhance anthocyanin absorption through diverse phenolic synergy
Practical Tips
- ·Cook rhubarb to reduce oxalic acid content by 30-50%, making it safer for those with kidney stone history or hyperoxaluria while retaining fiber and polyphenols
- ·Select bright red or pink stalks, avoiding yellowed or limp specimens; store in refrigerator wrapped in plastic for up to 3 weeks
- ·Prepare without added sugar or use minimal amounts with other polyphenol-rich sweeteners like monk fruit; the tart flavor profile naturally discourages over-consumption
- ·Consume rhubarb cooked in preparations like compotes or stewed dishes rather than raw to maximize polyphenol extraction and improve digestibility
- ·Aim for 50-100g servings (roughly 1-2 stalks) as part of a mixed vegetable intake; excessive consumption increases oxalic acid intake unnecessarily
Optimal Timing
Rhubarb's low glycemic load and high fiber make it suitable throughout the day; however, post-meal consumption with other foods optimizes polyphenol bioavailability and minimizes any oxalic acid concerns through dietary calcium binding
Avoid consuming rhubarb in large quantities immediately before bed due to potential mild laxative effects from high fiber and organic acids
Concerns
- · High oxalates
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
Per 100 g of the default form. Bars show how much higher or lower rhubarb is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about rhubarb
What is rhubarb?
Rhubarb is classified as a fruit. Rhubarb is a tart, celery-like vegetable stalk rich in fiber, potassium, and vitamin K, with minimal calories and a unique polyphenol profile supporting digestive and metabolic health.
Is rhubarb healthy?
Rhubarb scores 87/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin K, Calcium, Vitamin C. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is rhubarb high in protein?
Not particularly. A 140 g serving provides about 1.3 g of protein (~3% of the 50 g daily value).
Is rhubarb high in fiber?
Not really. A 140 g serving provides about 2.5 g of fiber (~9% of the 28 g daily value).
What vitamins and minerals are in rhubarb?
In a 140 g serving, rhubarb is highest in Vitamin K (~34% DV), Manganese (~12% DV), Vitamin C (~12% DV).
Is rhubarb keto-friendly?
Yes — it fits comfortably in most keto plans. A 140 g serving has about 3.8 g of net carbs (6.4 g total minus 2.5 g fiber).
When is the best time to eat rhubarb?
Best any time of day. Rhubarb's low glycemic load and high fiber make it suitable throughout the day; however, post-meal consumption with other foods optimizes polyphenol bioavailability and minimizes any oxalic acid concerns through dietary calcium binding
How much rhubarb should I eat?
A typical serving is around 140 g (~29 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 rhubarb alongside several other fruit sources.
What pairs well with rhubarb?
Rhubarb pairs nicely with: Pair with dairy (yogurt, milk, cheese) because calcium in dairy binds oxalic acid, reducing bioavailability concerns and improving mineral absorption; Combine with ginger or turmeric because these spices enhance polyphenol bioavailability and synergize anti-inflammatory effects; Pair with cinnamon because cinnamon improves postprandial glucose control, moderating rhubarb's small carbohydrate load when consumed as a sweetened preparation; Combine with berries (strawberries, blueberries) because complementary polyphenol profiles create broader antioxidant coverage and enhance anthocyanin absorption through diverse phenolic synergy.
Are there any concerns with eating rhubarb?
High oxalates.
Supplements that mirror Rhubarb's nutrient profile
Encyclopedia entries that supply the same signature nutrients rhubarb contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Rhubarb
These are the nutrients rhubarbcontributes 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.