Vegetable

Butterbur

Health
ScoreB

Butterbur is a low-calorie leafy vegetable rich in potassium and vitamin C, traditionally used in Asian cuisines and valued for its potential anti-inflammatory and allergy-modulating properties.

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Why Butterbur scores 71

Nutrient density32

Protein quality7

Fiber content0

Healthy fats5

Bioactive compounds11

Glycemic impact10

Top nutrients

% Daily Value per ½ cup (85 g)

Vitamin C 30%Potassium 12%Manganese 10%Copper 9.7%Calcium 6.7%

Nutrition

per_100g

Calories

0.4g

Protein

3.6g

Carbs

Fat

Fiber

Health benefits

Supports cardiovascular health through potassium-rich mineral profile

strong evidence

High potassium content (655mg/100g) promotes vasodilation, reduces sodium-induced fluid retention, and supports healthy blood pressure regulation

Provides anti-inflammatory support via sesquiterpene compounds

moderate evidence

Petasin and isopetasin in butterbur modulate inflammatory pathways, reducing systemic inflammation markers

Supports immune function through vitamin C content

strong evidence

31.5mg vitamin C per 100g enhances white blood cell function and acts as an antioxidant to reduce oxidative stress

May help moderate allergic responses

moderate evidence

Sesquiterpenes in butterbur inhibit leukotriene synthesis and mast cell degranulation, reducing histamine-mediated allergy symptoms

Supports bone health through mineral density

moderate evidence

Calcium and magnesium content contributes to bone mineral density; potassium helps prevent acid-induced bone resorption

Pairs well with

·Pair with fatty fish (salmon, mackerel) because fat-soluble vitamin absorption is enhanced, and omega-3s amplify anti-inflammatory effects of butterbur's sesquiterpenes
·Combine with citrus or bell peppers because additional vitamin C increases bioavailability of plant compounds and enhances iron absorption if butterbur is consumed with iron-containing foods
·Pair with miso or fermented foods because probiotics may enhance the bioavailability of butterbur's phytochemicals and support anti-inflammatory gut signaling
·Combine with allium vegetables (garlic, onions) because sulfur compounds in alliums synergize with butterbur's anti-inflammatory mechanisms for enhanced immune modulation

Practical tips

·Best timing: midday
·Select fresh, tender butterbur stalks with bright color and firm texture; avoid wilted or discolored specimens, which indicate nutrient loss and potential spoilage
·Blanch butterbur briefly (2-3 minutes) before cooking to reduce any bitter compounds and improve digestibility while preserving heat-sensitive vitamin C
·Store in refrigerator crisper drawer wrapped in damp paper towel for up to 5-7 days; freeze blanched portions for longer storage (up to 3 months) to maintain potassium and mineral content
·Prepare by peeling tough outer skin, then slice into 2-3cm pieces and sauté with minimal oil, add to miso soups, or steam to preserve bioactive sesquiterpenes that are heat-stable
·Consume 50-100g servings 3-4 times weekly as part of a varied vegetable intake to maintain consistent anti-inflammatory and cardiovascular benefits without excess