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.
BoneHeartGutInflammationCholesterolMetabolism
Nutrition per ~140 g · 1 medium piece
Form
29kcal
Protein1.3 g
Carbs6.4 g
Fat0.3 g
Fiber2.5 g
3.8 g net carbs after fiber.
Vitamins
Vitamin K41.0 mcg34%
Vitamin C11.2 mg12%
Riboflavin42.0 mcg3%
Vitamin A143 iu3%
Niacin0.42 mg3%
Vitamin E0.38 mg3%
Folate9.8 mcg2%
Pantothenic Acid0.12 mg2%
Thiamin28.0 mcg2%
Vitamin B633.6 mcg2%
Vitamin A7 mcg1%
Minerals & other
Manganese0.27 mg12%
Calcium120 mg9%
Potassium403 mg9%
Magnesium16.8 mg4%
Copper29.4 mcg3%
Selenium1.5 mcg3%
Iron0.31 mg2%
Phosphorus19.6 mg2%
Choline8.5 mg2%
Zinc0.14 mg1%
Sodium5.6 mg0%
Saturated Fat0.074 g—
Monounsaturated Fat0.055 g—
Polyunsaturated Fat0.14 g—
Bioactives estimated
Anthocyanins~280 mg
Inulin / Prebiotic fibre~4.2 g
Polyphenols~210 mg
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
Nutrient density32.6/35Vitamins and minerals relative to calories — the single biggest driver.
Protein quality9.0/15How much protein it delivers, by absolute grams and per calorie.
Bioactives13.1/15Polyphenols, flavonoids and other beneficial plant compounds.
Fiber10.0/10Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy fats5.0/10Fat quality — unsaturated against saturated, and trans-fat free.
Glycemic impact10.0/10Low sugar with a high fiber-to-carb ratio scores best.
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.
MethylationAntioxidantATP / MitoBoneThyroidCollagenNeurotransmitterDetoxGlucoseHematopoiesisLipidsGut MicrobiomeMembranesClottingHPA AxisGlycolysisβ-OxidationKetogenesisNAD⁺mTORAMPKUrea CycleDopamineSerotoninSteroidogenesisVitamin D ActivationInsulin Signaling
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 compositionmoderate
High 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 activationstrong
Vitamin K (29.3mcg per 100g) is essential cofactor for osteocalcin carboxylation, improving bone mineralization and fracture resistance
Reduces postprandial inflammation via polyphenolic antioxidantsemerging
Anthocyanins and proanthocyanidins in rhubarb suppress NF-κB signaling and reduce circulating inflammatory markers after meals
Supports cardiovascular health through potassium-mediated vasodilationstrong
High potassium content (288mg per 100g) balances sodium, reduces arterial stiffness, and supports endothelial nitric oxide production
May improve lipid metabolism and reduce hepatic steatosisemerging
Rhubarb polyphenols enhance PPARγ and LXRα signaling, improving insulin sensitivity and reducing hepatic fat accumulation in preclinical models
Pairs 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
In the kitchen
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
When to eat it anytime
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