Burdock root, raw
FDC 169974cup (1" pieces) (118 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 75 · -18 vs Vegetables medianBurdock root is a fibrous root vegetable more familiar in Japanese and Korean cooking than in most Western kitchens: at 72 calories per 100 grams it scores 75 of 100, a Strong band and rank 45 of 60 in Vegetables, below the category median of 93. Its main strength is fiber, contributing 12% of the Daily Value in the good tier.
It is typically peeled, sliced thin, and simmered or stir-fried, as in the Japanese dish kinpira, with a cup of one-inch pieces running about 118 grams. Sodium and sugar are both low here, but shoppers wanting a higher-scoring root can consider raw yam, which ranks well above burdock's position of 45 of 60 in the same Vegetables category.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | 4% |
| Total fat | 0.15 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 5 mg | 0% |
| Carbohydrate | 17 g | 6% |
| Dietary fiber | 3.3 g | 12% |
| Sugars | 2.9 g | |
| Protein | 1.5 g | 3% |
| Potassium | 308 mg | 7% |
| Calcium | 41 mg | 3% |
| Iron | 0.8 mg | 4% |
| Magnesium | 38 mg | 9% |
| Vitamin C | 3 mg | 3% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.38 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 85 kcal | 4% |
| Total fat | 0.18 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 5.9 mg | 0% |
| Carbohydrate | 20 g | 7% |
| Dietary fiber | 3.9 g | 14% |
| Sugars | 3.4 g | |
| Protein | 1.8 g | 4% |
| Potassium | 363 mg | 8% |
| Calcium | 48 mg | 4% |
| Iron | 0.94 mg | 5% |
| Magnesium | 45 mg | 11% |
| Vitamin C | 3.5 mg | 4% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.45 mg | 3% |
Source: USDA FoodData Central · Public domain
FDC 169974Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Cabbage, kimchiDensity 76 vs 75Yam, rawDensity 77 vs 75Taro, rawDensity 79 vs 75