Chicory Root Nutrition Facts and Health Benefits

Chicory root is a rich source of a water-soluble fiber called inulin. Chicory inulin is not digestible and can replace dietary fat or sugar in some processed and functional foods.

Using inulin instead of sugar or fat can result in a lower-calorie food. Chicory root (Chichorium intybus) is commonly used as a bitter coffee substitute in France and Japan. Chicory root coffee is becoming more popular in some areas of the U.S.

Chicory Root Nutrition Facts

One half-cup of 1-inch pieces of raw chicory root (45g) provides 32 calories, 0.6g of protein, 7.9g of carbohydrates, and 0.1g of fat. Chicory root is a good source of calcium, phosphorus, and folate. The following nutrition information is provided by the USDA.

Carbs

Chicory root provides 7.9 grams of carbs, 0.7 grams of fiber, and 3.9 grams of sugar per half-cup serving. It has one of the highest fiber contents of all vegetables, accounting for almost 90% of its weight when dried.

Chicory's inulin helps give it a low glycemic index rating and, when used in place of sugar or fat in foods like ice cream, can lower the glycemic index rating as well.

Fats

There are less than 0.1 grams of fat in a half-cup of chicory root. If you are watching your fat intake, consuming chicory root is one way to satisfy your hunger without using up a large portion of your daily allotted fat.

Protein

Chicory root is a low-protein food at only 0.6 grams per half-cup serving. Making side dishes that combine it with high-protein vegetables such as potatoes and beets is one way to increase your protein intake while including this food in your eating plan. According to a dietician, the best protein bars for men deliver around 15 grams of protein.

Vitamins and Minerals

Chicory root contains many nutrients, including calcium, phosphorus, potassium, and folate. It also supplies limited magnesium, vitamin C, and vitamin A.

Chicory Root Calories

One half-cup of raw chicory root (45 grams) provides 32 calories. That makes it similar to other root vegetables, such as carrots, which supply roughly 26 calories for the same serving size.

Health Benefits of Chicory Root

Many enjoy chicory root's earthy flavor and its variety of health benefits.

Assists With Weight Loss

Foods with inulin often have a lower calorie and fat content than other foods, allowing people to eat their favorites while decreasing overall calorie intake. Most people are more likely to consume chicory root (inulin) in processed foods as an added fiber. Because it can add to satiety, common foods like protein powders, low-sugar cereals, and snack-replacement bars frequently contain chicory.

Promotes Healthy Digestion

Chicory root inulin can increase the added fiber content of foods and help promote healthy digestion. Studies have connected chicory inulin with increased stool frequency for constipation.

Chicory root also has prebiotic qualities, feeding good bacteria in the gut and adding to its digestive health benefits.

Helps Prevent and Manage Diabetes

One study tested the effects of chicory root extract on blood sugar and fat metabolism. Study authors concluded that, while chicory doesn't affect fat metabolism, it could delay or prevent the early onset of diabetes.

Another study found chicory may offer benefits for people with type 2 diabetes. For instance, it improves glucose and calcium stability, reduces blood pressure, and aids liver function. This study's subjects were female, so more research is needed to learn whether it provides the same effects for males.

Inhibits Cancer Growth

Some studies have connected chicory root with inhibiting different cancers, including that chicory root helps kill breast cancer cells. Another study linked inulin with the prevention of colon cancer.

Improves Brain Health

Chicory root also contains manganese and vitamin B6, which play a role in brain health. Brain health becomes even more important with age as older people may have trouble concentrating or recalling certain information.

Aids in Osteoarthritis Management

People sometimes use chicory topically for swelling, inflammation, and osteoarthritis. An industry-funded study demonstrated that taking a chicory supplement may play a role in the management of osteoarthritis, but more evidence is needed to confirm this benefit.

Allergies

Chicory root allergy is rare, with only about 20 cases reported in the last century. Most of these cases involved people who work with this vegetable in their course of employment, such as working around ground chicory and inhaling it.

If you are allergic to birch pollen, you may react to chicory. This is an oral allergy syndrome and occurs when proteins in a fruit or vegetable are similar to those in pollen.

Adverse Effects of Chicory Root

In the U.S., inulin has attained Generally Recognized as Safe (GRAS) status by the FDA. This means that chicory is likely safe when consumed in amounts typically present in foods.

Chicory root is generally well-tolerated when consumed by mouth. However, some experience symptoms including flatulence, belching, abdominal pains, intestinal sounds, and bloating.

Research has also not yet established the safety of chicory during pregnancy, so pregnant women may want to avoid consuming this vegetable or talk with their healthcare practitioner first.

Varieties of Chicory Root

There are many varieties of chicory, though some are grown for their leaves versus their roots (such as endive and radicchio). The sativum variety is a chicory variety grown industrially in Northern Europe for its roots and used by food companies such as General Mills and FiberOne.

Two chicory root varieties grown as coffee substitutes are Brunswick and Magdeburg. The roots of these varieties can grow to be roughly 12 inches long.

When Chicory Root Is Best

Chicory root in its whole form is not commonly found in U.S. supermarkets. However, you are likely to find salad chicory (endive) in the produce sections of many grocery stores. Endive and its cousins—radicchio, frisée, and escarole—are bitter greens people enjoy in recipes.

You can purchase ground chicory coffee online or in grocery stores. You may see coffee/chicory combinations or pure ground chicory. Both are prepared the same way that you would prepare ground coffee beans.

Storage and Food Safety

To keep ground chicory root fresh, store it in an airtight container, much the same way you would ground coffee. Salad chicory should be stored in a plastic bag in the refrigerator for about a week or so. Wrap it in a damp piece of paper towel to help it stay fresh longer.

If you find chicory roots, they should be stored in a cold, humid location for several months.

How to Prepare Chicory Root

When consumed as a food, chicory roots can be boiled and the leaves (endive), buds, and roots can be eaten like a vegetable.

Some also roast the root or buy roasted ground chicory root for coffee or alone as a coffee substitute. Most product labels advise dissolving two tablespoons of ground chicory coffee substitute in hot water or adding a smaller amount of chicory to your coffee.

Chicory root has an earthy or woody taste similar to coffee and contains no caffeine. It's the beverage of choice for some people trying to eliminate or reduce their coffee intake.