Other
burdock root.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
raw burdock rootgobo rootburdock rootboiled unsalted burdock root
SERVING
CALORIES
72
PROTEIN
1.5g
CARBS
17.3g
FAT
0.15g
FIBER
3.3g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories72kcal—
Protein1.5g3%
Carbohydrates17.3g6%
Fiber3.3g12%
Sugar2.9g6%
Total fat0.15g0%
Saturated fat0.03g0%
Trans fat0g—
Cholesterol0mg0%
Water80.1g—
MINERALS
Sodium5.0mg0%
Potassium308mg7%
Calcium41mg3%
Iron0.80mg4%
Magnesium38mg9%
Phosphorus51mg4%
Zinc0.33mg3%
Copper0.08mg9%
Manganese0.23mg10%
Selenium0.70µg1%
VITAMINS
Vitamin A0µg0%
Vitamin C3.0mg3%
Vitamin D0µg0%
Vitamin E0.38mg3%
Vitamin K1.6µg1%
Thiamin (B1)0.01mg1%
Riboflavin (B2)0.03mg2%
Niacin (B3)0.30mg2%
Pantothenic acid (B5)0.32mg6%
Vitamin B60.24mg14%
Folate (B9)23µg6%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup118g
1 tablespoon7.4g
1 teaspoon2.5g
1 ml0.5g
1 liter491.7g
HEALTH BENEFITS
Why eat it.
- ✓Rich in antioxidants such as quercetin, luteolin, and phenolic acids, which protect cells from free radical damage.
- ✓Contains significant amounts of inulin, a prebiotic fiber that promotes the growth of beneficial gut bacteria and supports digestive health.
- ✓Traditionally used as a diuretic and blood purifier, potentially aiding in the removal of toxins from the bloodstream.
- ✓Exhibits anti-inflammatory properties that may help reduce inflammation in the body.
COOKING TIPS
In the kitchen.
- 1To prevent the flesh from oxidizing and turning brown after cutting, immediately place the pieces in a bowl of acidulated water (water with a splash of vinegar or lemon juice).
- 2Scrub the root thoroughly with a vegetable brush before use. Peeling is optional as many nutrients are concentrated in or just below the skin.
- 3Burdock root has a crisp texture and an earthy, slightly sweet flavor. It is excellent when julienned and stir-fried, braised (as in Japanese Kinpira Gobo), pickled, or added to soups and stews.
STORAGE
Keep it fresh.
- Store unwashed burdock root in the refrigerator's crisper drawer, loosely wrapped in a plastic bag, for up to two weeks.
- For longer storage, you can peel, cut, blanch the root for 2-3 minutes, and then freeze it in an airtight container.
FAQ
Frequently asked questions.
Is burdock root healthy?
Yes, burdock root is highly nutritious and low in fat. It is rich in antioxidants like quercetin and phenolic acids, and contains inulin, a prebiotic fiber that supports gut health and digestion.
What are the main health benefits of burdock root?
Burdock root is known for its anti-inflammatory properties and its traditional use as a blood purifier and diuretic. It helps protect cells from free radical damage and promotes the growth of beneficial gut bacteria due to its high inulin content.
Is burdock root good for weight loss?
With only 72 calories per 100g and virtually no fat, it is a great addition to a weight loss diet. Its high fiber content helps you feel full longer, which can help reduce overall calorie intake throughout the day.
Is burdock root keto-friendly?
Burdock root contains about 17.34g of carbohydrates per 100g, which is relatively high for a strict ketogenic diet. While it can be consumed in small portions, those on keto should monitor their intake to stay within their daily carb limits.
Is burdock root vegan and gluten-free?
Yes, burdock root is a natural root vegetable, making it 100% vegan and naturally gluten-free. It is an excellent whole-food option for individuals with celiac disease or those following a plant-based diet.
What does burdock root taste like?
Burdock root has a unique earthy, nutty, and slightly sweet flavor. Its texture is crunchy, similar to a carrot or lotus root, and it generally retains this crunch even after being cooked in stir-fries or soups.
How do you prepare burdock root for cooking?
Scrub the root thoroughly and use a vegetable peeler or the back of a knife to remove the thin skin. Since it oxidizes and turns brown quickly, soak the sliced pieces in water with a splash of vinegar or lemon juice immediately after cutting.
How is burdock root typically cooked?
It is commonly used in stir-fries, added to hearty soups and stews, or pickled. A popular preparation is the Japanese dish 'Kinpira Gobo,' where the root is julienned and sautéed with carrots, soy sauce, and sesame oil.
Can you eat burdock root raw?
Yes, burdock root can be eaten raw. It is often finely shredded or julienned and added to salads or slaws for a crisp texture, though soaking it in acidulated water first helps mellow its earthy flavor and prevents discoloration.
How should you store burdock root and how long does it last?
Store unwashed burdock root in the refrigerator wrapped in a damp paper towel and placed inside a plastic bag. It can stay fresh for up to two weeks, but it is best used as soon as possible to maintain its crispness.
