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.
See how this score is calculated, build a plate around burdock root, raw, or compare it with another food.
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 75Original analysis by NutriVerdict
In the kitchen and how to use it
Burdock root is a long, slender root vegetable with a mild, earthy, slightly sweet flavor and a texture similar to parsnip or salsify once cooked, common in Japanese cooking where it's known as gobo. It's typically scraped or peeled, then sliced thin on a bias for kinpira gobo, a quick stir-fry with soy sauce and sesame, simmered in broth for soups, or shredded raw into salads after a brief soak in water to prevent discoloring. Its fibrous, slightly crunchy texture holds up well to braising and stir-frying without turning mushy.
Wrap unwashed burdock root in a damp paper towel or store it in a perforated bag in the refrigerator, where it keeps for a couple of weeks similar to a carrot or parsnip. A cup of 1 inch pieces (118g) runs 72 calories per 100g with 17.3g of carbohydrate and 3.3g of fiber, giving 12% of the Daily Value for fiber, so it's a way to add a starchy, fibrous vegetable to soups or stir-fries at a moderate calorie cost. Its low sodium content of just 5mg per 100g also makes it easy to season to taste in savory preparations.
Frequently asked questions about burdock root, raw
How many calories are in burdock root?
A cup of 1 inch pieces (118g) of raw burdock root works out to 72 calories per 100g, with 17.3g of carbohydrate.
How is burdock root prepared?
It's typically peeled, sliced thin, and stir-fried or simmered, as in the Japanese dish kinpira gobo, since raw slices tend to discolor quickly.
Is burdock root a good source of fiber?
Yes, raw burdock root provides 12% of the Daily Value for fiber per 100g, comparable to other root vegetables.