Chrysanthemum

Nutrition per ~85 g · ¾ cup chopped

0.0 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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 91.

Less a 2.0 anti-nutrient penalty (high sodium).

What it feeds primary sources only

Systems

Pathways

Overview

Chrysanthemum (Chrysanthemum coronarium), also known as garland chrysanthemum or edible chrysanthemum, is a leafy vegetable native to East Asia with a long history in Chinese and Japanese cuisines. Despite its delicate floral appearance, it delivers impressive nutritional density: exceptionally high in vitamin K (350 mcg per 100g—over 400% of daily needs), which is critical for bone mineralization and vascular health. The vegetable is also rich in potassium (567 mg), supporting cardiovascular function and blood pressure regulation, alongside meaningful folate levels (177 mcg) important for cellular methylation and homocysteine metabolism. With only 24 calories per 100g yet 3g of fiber, chrysanthemum offers substantial satiety without energy excess—relevant for metabolic health and longevity. The iron content (2.29 mg) is notably bioavailable when paired with vitamin C sources. Chrysanthemum contains polyphenolic compounds and sesquiterpenes documented in traditional medicine literature, though human clinical evidence remains limited. Its low sodium-to-potassium ratio (1:4.8) makes it particularly valuable for those managing blood pressure. The mild, slightly bitter flavor profile makes it versatile in both raw and cooked applications, fitting easily into Mediterranean and Asian longevity dietary patterns.

Health benefits 5

Pairs with

• Pair with citrus (lemon, orange) or tomato because vitamin C dramatically enhances non-heme iron absorption from chrysanthemum's 2.29 mg iron content
• Combine with olive oil or avocado because fat-soluble vitamin K requires dietary fat for optimal absorption and transport
• Pair with garlic or ginger because their polyphenols have additive anti-inflammatory effects and enhance nutrient bioavailability
• Mix with legumes (lentils, chickpeas) because the combination creates a complete amino acid profile while chrysanthemum's folate supports legume protein metabolism

In the kitchen

• Select chrysanthemum with vibrant green color and firm texture; avoid yellowed or wilted leaves which indicate nutrient degradation and oxidative damage
• Lightly blanch or brief stir-fry (2-3 minutes) rather than prolonged cooking to preserve heat-sensitive folate while maintaining vitamin K stability
• Store in refrigerator crisper drawer wrapped in damp paper towel; use within 3-4 days as leaves lose nutrient density rapidly post-harvest
• Consume the tender leaf tips raw or lightly cooked, as they contain higher polyphenol concentrations than mature stems
• Rinse thoroughly under running water before consumption, as the delicate leaves can harbor soil particles and potential pathogens given their texture

When to eat it midday

Consuming chrysanthemum at midday aligns with peak digestive enzyme activity and allows adequate time for vitamin K and folate absorption before evening; the potassium content supports afternoon energy metabolism without interfering with sleep

Breaks a fast

While chrysanthemum is low-calorie and compatible with many dietary patterns, consuming with minimal fat during fasting would impair vitamin K absorption; always pair with dietary fat for nutrient bioavailability