Burdock root, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 3 MG | 3% | |
| Thiamin | 0.0 MG | 1% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 0.3 MG | 2% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.2 MG | 14% | |
| Folate, total | 23 UG | 6% | |
| Choline, total | 11.7 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.4 MG | 3% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 1.6 UG | 1% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 41 MG | 3% | |
| Iron, Fe | 0.8 MG | 4% | |
| Magnesium, Mg | 38 MG | 9% | |
| Phosphorus, P | 51 MG | 4% | |
| Potassium, K | 308 MG | 7% | |
| Sodium, Na | 5 MG | 0% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.1 MG | 9% | |
| Manganese, Mn | 0.2 MG | 10% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Low in calories with 72 kcal per 100g.
- Very low in fat (0.2g per 100g).
- Good source of dietary fiber (3.3g per 100g).
About Burdock root, raw
This root vegetable has a long, slender shape and a brown, bark-like exterior. Once peeled, its crisp, white flesh reveals a mildly sweet, earthy flavor that makes it a versatile ingredient in many cuisines. It is particularly valued for its high fiber content, which supports digestive health, and its inulin, a prebiotic fiber that can help nourish beneficial gut bacteria. Rich in antioxidants such as quercetin and phenolic acids, it may also contribute to reducing inflammation and supporting immune function. It provides a modest amount of potassium, which is important for heart and muscle health, and contains small amounts of iron and magnesium.
In the kitchen, it is commonly sliced or julienned and used in stir-fries, soups, and stews, where it absorbs surrounding flavors while adding a satisfying crunch. It is a staple in Japanese cuisine, often featured in dishes like kinpira gobo, a sweet and savory stir-fry, or simmered in dashi-based broths. It can also be pickled for a tangy condiment or added to herbal teas for its earthy notes. When preparing it, it's best to soak the cut pieces in water briefly to prevent discoloration and remove any bitterness. Its low calorie and high fiber profile make it a smart addition for those seeking nutrient-dense, plant-based foods.
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