scored 92/100
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.
3.8 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 92.
Less a 2.0 anti-nutrient penalty (high oxalates).
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.
High insoluble fiber content acts as a prebiotic, feeding beneficial bacteria while promoting regular bowel motility and microbial diversity
Vitamin K (29.3mcg per 100g) is essential cofactor for osteocalcin carboxylation, improving bone mineralization and fracture resistance
Anthocyanins and proanthocyanidins in rhubarb suppress NF-κB signaling and reduce circulating inflammatory markers after meals
High potassium content (288mg per 100g) balances sodium, reduces arterial stiffness, and supports endothelial nitric oxide production
Rhubarb polyphenols enhance PPARγ and LXRα signaling, improving insulin sensitivity and reducing hepatic fat accumulation in preclinical models
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
Breaks a fast
Avoid consuming rhubarb in large quantities immediately before bed due to potential mild laxative effects from high fiber and organic acids
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.
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.
Rhubarb scores 92/100 in Formulate, making it an exceptional 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.
Not particularly. A 140 g serving provides about 1.3 g of protein (~3% of the 50 g daily value).
Not really. A 140 g serving provides about 2.5 g of fiber (~9% of the 28 g daily value).
In a 140 g serving, rhubarb is highest in Vitamin K (~34% DV), Manganese (~12% DV), Vitamin C (~12% DV).
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).
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
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.
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.
High oxalates.
Encyclopedia entries that supply the same signature nutrients rhubarb contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.